Healthy Chicken and Vegetable Stew: Simple Midweek Meal
This chicken breast recipe combines courgette, carrots, and tomatoes in a simple tomato sauce. Served with basmati rice for a quick, high-protein meal that's perfect for busy days or meal prep.
Nutrition
- Calories 497kcal 85kcal
- Fat 7.9g 1.4g
- Carbs 67.0g 11.5g
- Protein 39.5g 6.8g
- Fibre 5.5g 0.9g
Ingredients
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
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Why I Like this Recipe
I like this recipe because it's easy, healthy, and uses simple ingredients. The chicken and vegetables make it filling without being heavy. It's great for meal prep or a quick dinner any night.
Tips and Variations
- Try turkey breast instead of chicken for an even leaner option.
- Add spinach or kale in the last few minutes for an extra vitamin boost.
- Use light coconut cream instead of rice cooking cream for a subtle twist.
- Add chilli flakes or smoked paprika if you like a bit of heat.
- Add chickpeas or cooked lentils to boost fibre and make the meal more filling.
- Serve with quinoa instead of basmati rice for a higher-protein base.
- Try cherry tomatoes for a sweeter, richer sauce.
- This dish is great for meal prep. It reheats well and stays tasty for days.
Meal Storage
Store the cooked dish in an airtight container for up to 3 days. Keep the rice separate to keep its texture and prevent the sauce from soaking in too much.
Freezer tips
Freeze in portioned containers for up to 2 months. Let the food cool completely before freezing to prevent ice crystals.
For best results, thaw overnight in the fridge. Reheat gently on the hob or in the microwave, adding a splash of water if needed.
Frequently Asked Questions
Yes, turkey breast works well and keeps the dish lean and high in protein.
Just swap the rice cooking cream for coconut cream, or leave it out altogether.
Peppers, spinach, mushrooms, or green beans all work well in this recipe.
Absolutely. It stores well, reheats nicely and stays flavourful for several days.
Yes, chopped canned tomatoes are a quick and convenient alternative.
Closing Note
Simple, healthy, and easy to make again. This chicken and vegetable stew with rice is a quick high-protein meal for busy days, easy dinners, or meal prep. For another cosy chicken dinner, try chicken and bean stew.
- 💪 High Protein
- 🪶 Low Fat
- 🧊 Freezer Friendly
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