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Why You'll Love This high protein chicken stew with kale and root vegetables for family dinners
- High in Protein: This recipe is packed with protein-rich chicken, making it an excellent option for those looking to increase their protein intake.
- Nourishing and Delicious: The combination of kale, root vegetables, and chicken creates a nutrient-dense and flavorful meal that's perfect for family dinners.
- Easy to Make: This recipe is simple to prepare and can be made in under an hour, making it a great option for busy weeknights.
- Customizable: You can easily customize this recipe to suit your family's tastes by adding or substituting different vegetables and spices.
- Make-Ahead Friendly: This stew can be made ahead of time and refrigerated or frozen for later use, making it a great option for meal prep.
- Affordable: This recipe is budget-friendly and uses affordable ingredients, making it a great option for families on a budget.
- Perfect for Special Diets: This recipe is gluten-free, dairy-free, and can be adapted to suit other special diets, making it a great option for families with dietary restrictions.
- Comforting and Satisfying: This stew is the perfect comfort food, with a rich and satisfying flavor that's sure to become a family favorite.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast or thighs, kale, root vegetables such as carrots and potatoes, onions, garlic, and chicken broth. The chicken provides a boost of protein, while the kale adds a nutritious and flavorful touch. The root vegetables add natural sweetness and texture, while the onions and garlic provide a depth of flavor. The chicken broth helps to bring all the flavors together and creates a rich and savory stew. When selecting these ingredients, choose fresh and organic options whenever possible, and consider using boneless, skinless chicken breast or thighs for a leaner protein source. You can also substitute the kale with other leafy greens like spinach or collard greens, and use different types of root vegetables such as sweet potatoes or parsnips.
How to Make high protein chicken stew with kale and root vegetables for family dinners
Heat 2 tablespoons of olive oil in a large Dutch oven over medium heat. Add 1 large onion, chopped, and cook until softened, about 5 minutes.
Add 3 cloves of minced garlic and cook for 1 minute, until fragrant.
Add 1 pound of boneless, skinless chicken breast or thighs, cut into 1-inch pieces, and cook until browned on all sides, about 5-7 minutes.
Add 2 medium carrots, peeled and chopped, and 2 medium potatoes, peeled and chopped, and cook for 5 minutes, until they start to soften.
Add 4 cups of chicken broth and bring the mixture to a boil.
Reduce the heat to low and simmer, covered, for 20 minutes, until the chicken is cooked through and the vegetables are tender.
Stir in 2 cups of chopped kale and cook, until wilted, about 2-3 minutes.
Season the stew with salt and pepper to taste, then serve hot.
Tips for Perfect Results
Choose fresh and organic ingredients whenever possible to ensure the best flavor and nutrition.
Cook the chicken until it's just cooked through to avoid overcooking and drying out the meat.
Add aromatics like onions, garlic, and celery to the pot for added depth of flavor.
Use a large Dutch oven or heavy pot with a tight-fitting lid to ensure even cooking and to prevent the stew from drying out.
Let the stew rest for 10-15 minutes before serving to allow the flavors to meld together and the meat to relax.
Try adding different spices and herbs to the stew to give it a unique flavor and aroma.
Make the stew ahead of time and refrigerate or freeze it for later use, making it a great option for meal prep.
Serve the stew with crusty bread or over mashed potatoes for a filling and satisfying meal.
Common Mistakes to Avoid
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Overcooking the Chicken:
Fix: Cook the chicken until it's just cooked through, then remove it from the pot to prevent overcooking.
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Not Using Enough Liquid:
Fix: Use enough chicken broth to cover the ingredients and prevent the stew from drying out.
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Not Seasoning Enough:
Fix: Season the stew with salt, pepper, and other spices to taste, and adjust the seasoning as needed.
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Not Letting it Rest:
Fix: Let the stew rest for 10-15 minutes before serving to allow the flavors to meld together and the meat to relax.
Variations & Substitutions
Add some diced jalapeños or red pepper flakes to the pot for an extra kick of heat.
Try using different types of protein like beef, pork, or tofu for a variation on the recipe.
Add a squeeze of fresh lemon juice or a splash of vinegar to the pot for a burst of brightness and flavor.
Try using fresh herbs like parsley, rosemary, or thyme to add a fresh and fragrant flavor to the stew.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it to prevent bacterial growth.
The stew can be refrigerated for up to 3 days. Let it cool to room temperature, then transfer it to an airtight container and store it in the refrigerator. Reheat it gently before serving.
The stew can be frozen for up to 3 months. Let it cool to room temperature, then transfer it to an airtight container or freezer bag and store it in the freezer. Thaw it overnight in the refrigerator, then reheat it gently before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use frozen chicken?
Yes, you can use frozen chicken, but make sure to thaw it first and pat it dry with paper towels before using it in the recipe. Frozen chicken can release more moisture during cooking, so you may need to adjust the cooking time and liquid levels accordingly.
Can I add other ingredients to the stew?
Yes, feel free to add other ingredients to the stew to suit your tastes. Some ideas include diced bell peppers, sliced mushrooms, or chopped fresh herbs like parsley or thyme. Just be sure to adjust the cooking time and liquid levels as needed to accommodate the added ingredients.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be sure to check the ingredients of the chicken broth and any other store-bought ingredients to ensure they are gluten-free.
Can I make this in a slow cooker?
Yes, you can make this recipe in a slow cooker. Brown the chicken and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. This is a great option for a hands-off, set-it-and-forget-it meal.
How do I reheat the stew?
To reheat the stew, simply place it in a saucepan over low heat and stir occasionally until warmed through. You can also reheat it in the microwave, but be careful not to overheat it, as this can cause the stew to dry out. Add a splash of water or broth if the stew seems too thick.
Can I freeze the stew in individual portions?
Yes, you can freeze the stew in individual portions for a quick and easy meal. Simply portion the stew into airtight containers or freezer bags, label, and date them, and store them in the freezer for up to 3 months. Thaw and reheat as needed.
Is this recipe suitable for a special diet?
This recipe is suitable for a variety of special diets, including gluten-free, dairy-free, and low-carb. However, if you have specific dietary needs or restrictions, be sure to check the ingredients and nutritional information to ensure that the recipe meets your requirements. You can also make substitutions and modifications as needed to accommodate your dietary needs.
high protein chicken stew with kale and root vegetables for family dinners
Ingredients
- 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
- 2 medium carrots, peeled and chopped
- 2 medium potatoes, peeled and chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 cup chicken broth
- 1/2 cup diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Prepare the ingredients. Chop the onion, carrots, potatoes, and kale. Mince the garlic. Cut the chicken into 1-inch pieces.
- Step 2: Heat the oil in a large pot. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Step 3: Add the chicken and cook until browned. Add the chicken to the pot and cook until browned on all sides, about 5-7 minutes.
- Step 4: Add the vegetables and cook until tender. Add the chopped carrots, potatoes, and garlic to the pot. Cook until the vegetables are tender, about 10-12 minutes.
- Step 5: Add the kale and cook until wilted. Add the chopped kale to the pot and cook until wilted, about 2-3 minutes.
- Step 6: Add the chicken broth, diced tomatoes, thyme, salt, and pepper. Add the chicken broth, diced tomatoes, thyme, salt, and pepper to the pot. Stir to combine.
- Step 7: Bring the stew to a boil and then reduce the heat. Bring the stew to a boil, then reduce the heat to low and simmer, covered, for 15-20 minutes.
- Step 8: Serve hot. Serve the stew hot, garnished with chopped fresh herbs, if desired.
Recipe Notes
- Storage tip: Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the ingredients and cook the stew up to a day in advance. Reheat and serve.
- Substitution: Swap the chicken for turkey or beef, if desired. Use vegetable broth instead of chicken broth for a vegetarian option.
- Pro tip: Use fresh kale for the best flavor and texture. Remove the stems and discard before chopping the leaves.
- Variation: Add other vegetables, such as diced bell peppers or zucchini, to the stew for added flavor and nutrition.
- Nutrition information: The nutrition information is an estimate and may vary based on the specific ingredients used.
