Holiday Market Low Fat Stew (Printable)

A hearty, colorful stew with lean chicken and fresh vegetables, perfect for healthy holiday comfort.

# List of ingredients:

→ Protein

01 - 1 lb skinless chicken breast, cut into ¾-inch cubes

→ Vegetables

02 - 2 medium carrots, sliced
03 - 2 parsnips, peeled and sliced
04 - 1 large onion, diced
05 - 2 celery stalks, sliced
06 - 1 red bell pepper, diced
07 - 7 oz green beans, trimmed and halved
08 - 2 medium potatoes, peeled and cubed
09 - 2 cloves garlic, minced
10 - 1 can (14 oz) diced tomatoes, undrained

→ Broth & Seasonings

11 - 4 cups low-sodium chicken or vegetable broth
12 - 2 tablespoons tomato paste
13 - 1 teaspoon smoked paprika
14 - 1 teaspoon dried thyme
15 - ½ teaspoon ground black pepper
16 - ½ teaspoon salt, or to taste
17 - 1 bay leaf

→ Garnish (optional)

18 - 2 tablespoons fresh parsley, chopped
19 - Lemon wedges

# Steps:

01 - Heat a large nonstick pot over medium heat. Add onion, carrots, parsnips, celery, and bell pepper. Sauté for 5 minutes, stirring occasionally until vegetables begin to soften.
02 - Add minced garlic and chicken breast cubes to the pot. Stir and cook for 3 to 4 minutes until chicken turns opaque.
03 - Incorporate tomato paste, smoked paprika, dried thyme, black pepper, and salt. Cook for 1 minute to release flavors.
04 - Add potatoes, green beans, diced tomatoes with their juice, broth, and bay leaf. Bring mixture to a boil. Reduce heat to low, cover, and simmer for 25 to 30 minutes until vegetables are tender and chicken is fully cooked.
05 - Remove and discard bay leaf. Adjust seasoning as needed. Serve hot, garnished with chopped parsley and a squeeze of lemon if desired.

# Expert Advice:

01 -
  • It's the kind of meal that wraps around you on cold days without leaving you feeling sluggish—you'll have energy after dinner, not regret
  • The magic happens naturally as everything simmers together, building layers of flavor so you'd never guess how light it actually is
  • Six servings means you're set for leftovers, and honestly, it tastes even better the next day
02 -
  • Don't skip blooming the spices—that one minute transforms them from flat-tasting to full-bodied. I learned this the hard way after making a bland version that tasted like heated broth with vegetables in it
  • The chicken only needs to be opaque when you add it to the broth; it finishes cooking during the simmer. Add it raw, not pre-cooked, so it stays tender instead of becoming tough
  • Taste before you serve. Every brand of broth and every batch of vegetables has slightly different saltiness and flavor intensity. You're the final judge of how it should taste
03 -
  • Warm your broth before adding it—this keeps the stew from dropping in temperature and helps the chicken cook evenly instead of shocking into toughness
  • Don't crowd the pot when you first sauté the vegetables. If you need to, do it in batches. Crowding creates steam instead of browning, and browning builds flavor
  • The smoked paprika is doing more work than you think—don't substitute it with regular paprika. That smoke is what makes people say they can't quite put their finger on what makes it taste so good

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