Recipes ofJoana Jardim

Registered Dietitian · 26980

I will help you to eat healthier and feel happier

Chicken and vegetable stew

Friday, March 28, 2025
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Total time
20 minutes
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Preparation time
10 minutes
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Portions
2

A hearty, warming and flavourful bowl of comfort food that's super easy to prepare.

Ingredients
or450 grams of chicken, breast, grilled with skin, meat only
or1 tsp of coconut oil
or1 small onion, chopped
or2 celery sticks, chopped
or2 large carrots, chopped
or1 large (or 2 small-medium) red peppers, chopped
or3 cloves of garlic, chopped or minced
or355ml of water with 1 chicken or vegetable stock cube
or1 tin of tomatoes
or1 bay leaf
or1 tsp of paprika
orsalt and pepper to taste
or1 tsp mixed herbs, fresh or dried
or1 medium courgette, chopped
Preparation
1.
Cut chicken breast into cubes and pan fry the chicken in a large saucepan in some coconut oil until browned
2.
Remove it to a plate.
3.
Add onion, celery and carrot and cook in the same pan you cooked the chicken previously for 4-5 minutes until slightly browned.
4.
Add the rest of the ingredients, but not the courgette, stir through and bring to the boil.
5.
Cover with a lid and cook on a medium heat for 20 minutes, stirring occasionally.
6.
Add the courgette and cook for a further 10 minutes.
7.
Serve and enjoy.
Nutritional information
Per 100 gPer portion (489 g)% DRI
Energy95 kcal463 kcal23 %
Protein15 g72 g144 %
Carbohydrate4 g19 g7 %
Sugars2 g9 g10 %
Fat2 g12 g17 %
Fatty acids, total saturated1 g4 g21 %
Fiber1 g4 g14 %
Sodium203 mg992 mg41 %
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Joana Jardim
Joana Jardim
Registered Dietitian · 26980
I will help you to eat healthier and feel happier