Solstice Low Fat Stew (Printable)
A vibrant stew combining seasonal vegetables, lean protein, and herbs for a wholesome low-fat dish.
# List of ingredients:
→ Vegetables
01 - 1 large onion, diced
02 - 2 medium carrots, sliced
03 - 2 celery stalks, sliced
04 - 1 red bell pepper, diced
05 - 2 medium zucchini, sliced into half-moons
06 - 2 cups (about 300 g) butternut squash, peeled and cubed
07 - 2 cups (about 60 g) baby spinach
08 - 2 cloves garlic, minced
→ Protein
09 - 14 oz (400 g) skinless chicken breast, cut into bite-sized pieces (or firm tofu for vegetarian option)
→ Broth & Seasoning
10 - 41 fl oz (1.2 liters) low-sodium vegetable or chicken broth
11 - 1 tablespoon tomato paste
12 - 1 teaspoon dried thyme
13 - 1 teaspoon dried oregano
14 - 1/2 teaspoon smoked paprika
15 - Salt and black pepper, to taste
→ Garnish
16 - Fresh parsley, chopped (optional)
17 - Lemon wedges (optional)
# Steps:
01 - Heat a small amount of broth in a large pot over medium heat. Add onion, carrots, celery, and red bell pepper. Sauté for 5 minutes until vegetables begin to soften.
02 - Incorporate the minced garlic, zucchini slices, and butternut squash cubes. Cook for another 3 minutes, stirring occasionally.
03 - Add chicken pieces (or tofu), tomato paste, dried thyme, oregano, smoked paprika, salt, and pepper. Stir thoroughly to blend flavors.
04 - Pour in the remaining broth. Bring to a boil, then lower heat and simmer uncovered for 25 to 30 minutes until vegetables and chicken are tender and fully cooked.
05 - Stir in baby spinach and cook for 2 to 3 minutes until wilted. Adjust seasoning as needed.
06 - Ladle portions into bowls and optionally garnish with chopped fresh parsley and a squeeze of lemon.
# Expert Advice:
01 -
- It's naturally light but so filling you won't miss the heaviness, and it leaves you feeling energized rather than sluggish.
- One pot means one cleanup, and the kitchen smell alone is worth the minimal effort.
- It freezes beautifully, so you can make a double batch and have comfort ready for harder days ahead.
02 -
- Don't overcrowd the pan during the initial sauté—work in two batches if needed so vegetables actually soften instead of steaming, or the stew tastes thin and watered down.
- The smoked paprika seems optional until you leave it out, and then suddenly the whole dish tastes like it's missing something vital and warm.
- Taste as you go; low-sodium broth means you're in charge of salt, and it's easier to add than subtract.
03 -
- Cut your vegetables consistently so they cook at the same rate and finish tender together instead of some mushy and some still crunchy.
- Save vegetable scraps in the freezer and make your own broth in January—it tastes like home and costs almost nothing.