Healthy Crock Pot Chicken and Vegetable Stew

A crock pot can be a great tool for healthy eating when you’re busy or don’t want to spend much time in the kitchen. Count on a nutritious, filling meal when you base your recipe on lean protein and vegetables like this healthy chicken and vegetable stew. 

This recipe has a variety of vegetables like bell pepper, carrots, celery, and zucchini to help you eat the rainbow and consume valuable phytonutrients. Try any other vegetables you like! 

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Skinless chicken stays tender and juicy in the broth-based sauce. You can also try lean ground turkey as an alternative to chicken. 

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This recipe is a great choice for a weekday when you come home from work, or you can make a batch on the weekend and freeze it for later. Serve it on its own or with a small salad and a few whole-grain crackers. 

Variations and Serving Suggestions

• For a balanced meal with whole grains, stir in 1 cup of cooked barley or ½ cup of brown rice during the last hour of cooking. 
• For more fiber and protein, add ½ cup of dried lentils or dried split peas during the last hour of cooking. 
• For fiber, potassium, and a balanced meal, add 1-2 cups of chopped sweet potato, corn kernels, or peeled butternut squash when you add the vegetables. 
• For more flavor, stir in 1-2 tablespoons of chopped fresh parsley, dill, or mint leaves before serving.
• For spicy heat, add crushed red pepper flakes, diced jalapeno, or hot sauce to taste. 
• For extra protein and a low-carb meal, serve with 1 ounce of cheese per person.
• For a plant-based option, use 2 15-ounce cans of garbanzo beans instead of chicken. 

Recipe for Healthy Crock Pot Chicken and Vegetable Stew

Makes 6 servings

Ingredients:

•  1.5 lbs boneless, skinless chicken breasts or tenderloins, cut into cubes
• 4 cups low-sodium chicken broth
• 1 onion, chopped
• 3 cloves of garlic, peeled and minced
• 3 carrots, sliced
• 2 celery stalks, sliced
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 cup of green beans, trimmed and halved
• 1 cup of cabbage, chopped
• 1 teaspoon of dried thyme
• 1 teaspoon of dried rosemary
• Salt and pepper to taste

Directions:

1. In a crock pot, combine chicken broth, chicken, onion, and garlic. Add the vegetables, thyme, rosemary, salt, and pepper. Stir well. 
2. Cover and cook on low for 6-8 hours or on high for 3-4 hours, until chicken is cooked through and vegetables are tender.

Nutrition information per serving: 220 calories, 4 grams of fat, 1 gram of saturated fat, 65 mg cholesterol, 400 mg sodium, 15 grams carbohydrates, 6 grams sugar, 4 grams fiber

Reviewed by Natalie Stein, MS, MPH, CDCES