Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This healthy batch-cooked chicken kale and root vegetable stew
- Easy to Make: This recipe is incredibly simple to prepare, with a short list of ingredients and easy-to-follow instructions.
- Packed with Nutrients: This stew is filled with protein-rich chicken, fiber-rich kale, and vitamin-rich root vegetables, making it a nutritious and satisfying meal.
- Customizable: You can easily customize this recipe to suit your tastes by adding or substituting different vegetables, herbs, and spices.
- Perfect for Meal Prep: This stew is perfect for meal prep, as it can be cooked in large batches and refrigerated or frozen for later use.
- Comforting and Delicious: This stew is the perfect comfort food, with a rich, flavorful broth and tender, fall-apart chicken and vegetables.
- Cost-Effective: This recipe is very budget-friendly, as it uses affordable ingredients and can be made in large batches.
- Gluten-Free and Dairy-Free: This recipe is gluten-free and dairy-free, making it perfect for those with dietary restrictions.
- Can be Made in Advance: This stew can be made ahead of time and refrigerated or frozen for later use, making it perfect for busy weeknights or special occasions.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast or thighs, kale, root vegetables such as carrots, potatoes, and parsnips, and a flavorful broth made with chicken stock and herbs. The chicken provides lean protein, while the kale and root vegetables add fiber, vitamins, and minerals. The broth is made with a combination of chicken stock, onions, garlic, and herbs, which adds depth and flavor to the stew. When selecting these ingredients, choose fresh, organic options whenever possible, and consider using leftover chicken or vegetables to make the recipe more sustainable.
How to Make healthy batch-cooked chicken kale and root vegetable stew
Chop the onions, carrots, potatoes, and parsnips into bite-sized pieces. Make sure to chop the vegetables evenly so that they cook at the same rate.
Heat a large pot or Dutch oven over medium-high heat. Add the chicken to the pot and sear until browned on all sides, about 5-7 minutes. Remove the chicken from the pot and set aside.
Reduce the heat to medium and add the chopped onions to the pot. Cook until the onions are softened and translucent, about 5 minutes.
Add the chopped carrots, potatoes, and parsnips to the pot, along with the chicken broth, dried herbs, and browned chicken. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, until the vegetables are tender, about 20-25 minutes.
Stir in the chopped kale and cook until wilted, about 5 minutes. Season the stew with salt and pepper to taste.
Serve the stew hot, garnished with fresh herbs and crusty bread on the side, if desired.
Tips for Perfect Results
Using fresh, organic ingredients will result in a more flavorful and nutritious stew. Choose fresh kale, carrots, potatoes, and parsnips, and use fresh herbs for added flavor.
Cook the vegetables until they are tender, but still crisp. Overcooking can result in a mushy, unappetizing texture.
Use a large, heavy pot or Dutch oven to cook the stew. This will help to distribute the heat evenly and prevent the stew from burning or sticking to the bottom of the pot.
Let the stew rest for 10-15 minutes before serving. This will allow the flavors to meld together and the stew to cool slightly, making it easier to serve and enjoy.
Add a splash of vinegar or lemon juice to the stew to balance the flavors and add brightness. This will help to cut through the richness of the stew and add a touch of acidity.
Don't be afraid to experiment with different spices and herbs to add depth and complexity to the stew. Try adding a pinch of cumin, coriander, or paprika to give the stew a unique flavor.
Serve the stew with a side of crusty bread, a green salad, or a dollop of yogurt to make it a complete meal. This will help to round out the flavors and textures of the stew and add some extra nutrition.
Consider freezing the stew for later use. Simply cool the stew to room temperature, then transfer it to an airtight container or freezer bag and freeze. This will help to preserve the flavors and textures of the stew and make it easy to reheat and enjoy at a later time.
Common Mistakes to Avoid
-
Mistake: Overcrowding the Pot
Fix: Make sure to leave enough space between the ingredients in the pot to allow for even cooking and to prevent the stew from becoming too thick and sticky.
-
Mistake: Not Browning the Chicken
Fix: Take the time to brown the chicken properly before adding the vegetables and broth. This will help to create a rich, caramelized crust on the chicken that adds flavor and texture to the stew.
-
Mistake: Not Seasoning Enough
Fix: Don't be shy with the seasoning! Add salt, pepper, and other herbs and spices to taste, and adjust the seasoning as needed throughout the cooking process.
-
Mistake: Not Letting it Rest
Fix: Let the stew rest for 10-15 minutes before serving. This will allow the flavors to meld together and the stew to cool slightly, making it easier to serve and enjoy.
Variations & Substitutions
Replace the chicken with roasted tofu, tempeh, or seitan for a vegetarian version of the stew. Simply marinate and roast the protein of your choice, then add it to the stew in place of the chicken.
Replace the chicken with roasted tofu, tempeh, or seitan, and use a vegan broth and vegan-friendly seasonings. You can also add other plant-based protein sources, such as chickpeas or black beans, to the stew for added nutrition and flavor.
Add diced jalapenos or serrano peppers to the stew for an extra kick of heat. You can also add red pepper flakes or hot sauce to taste for added spice.
Add feta cheese, Kalamata olives, and sun-dried tomatoes to the stew for a Mediterranean twist. You can also use Mediterranean herbs, such as oregano and thyme, to add depth and complexity to the stew.
Add curry powder, cumin, and coriander to the stew for an Indian-inspired flavor. You can also use coconut milk or yogurt to add creaminess and richness to the stew.
Add diced tomatoes, black beans, and corn to the stew for a Mexican-inspired flavor. You can also use cumin, chili powder, and lime juice to add depth and brightness to the stew.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After 2 hours, it's best to refrigerate or freeze the stew to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 3-5 days. Make sure to cool the stew to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
The stew can be frozen for up to 3-4 months. Make sure to cool the stew to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. When reheating, make sure to stir the stew occasionally to prevent scorching.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use frozen vegetables?
Yes, you can use frozen vegetables in this recipe. Just make sure to thaw them first and pat dry with paper towels to remove excess moisture. Frozen vegetables can be just as nutritious and delicious as fresh ones, and they're often more convenient and affordable.
Can I make this in a slow cooker?
Yes, you can make this recipe in a slow cooker. Brown the chicken and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours. This is a great option for busy days when you want to come home to a ready-to-eat meal.
Can I use different types of protein?
Yes, you can use different types of protein in this recipe. Try using ground turkey, beef, or pork, or even tofu or tempeh for a vegetarian or vegan option. Just adjust the cooking time and seasonings accordingly to ensure the protein is cooked through and flavorful.
Can I add other ingredients to the stew?
Yes, you can add other ingredients to the stew to make it your own. Try adding diced bell peppers, mushrooms, or zucchini, or even some cooked rice or quinoa for added texture and nutrition. Just be sure to adjust the cooking time and seasonings accordingly to ensure the ingredients are cooked through and flavorful.
How do I reheat the stew?
To reheat the stew, simply place it in a saucepan over low heat and stir occasionally until warmed through. You can also reheat it in the microwave or oven, but be sure to stir occasionally to prevent scorching. If reheating from frozen, make sure to thaw the stew first and then reheat as desired.
Can I freeze the stew in individual portions?
Yes, you can freeze the stew in individual portions. Simply cool the stew to room temperature, then transfer it to airtight containers or freezer bags and freeze. This is a great option for meal prep or for making individual servings of the stew for later use.
How long does the stew last in the refrigerator?
The stew will last for 3-5 days in the refrigerator. Make sure to cool the stew to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving. If you notice any signs of spoilage, such as an off smell or slimy texture, discard the stew immediately.
healthy batchcooked chicken kale and root vegetable stew
Ingredients
- 1 pound boneless, skinless chicken breast or thighs
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 medium potatoes, peeled and chopped
- 1 large sweet potato, peeled and chopped
- 2 cups chicken broth
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Prepare the ingredients. Chop the onion, carrots, potatoes, and sweet potato into bite-sized pieces. Remove the stems from the kale and coarsely chop the leaves.
- Step 2: Heat the oil in a large pot. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until it is translucent, about 5 minutes.
- Step 3: Add the garlic and cook for 1 minute. Add the minced garlic to the pot and cook for 1 minute, until fragrant.
- Step 4: Add the chicken and cook until browned. Add the chicken to the pot and cook until it is browned on all sides, about 5-7 minutes.
- Step 5: Add the chopped vegetables and chicken broth. Add the chopped carrots, potatoes, and sweet potato to the pot. Pour in the chicken broth and bring the mixture to a boil.
- Step 6: Reduce the heat and simmer. Reduce the heat to low and simmer the stew for 20-25 minutes, or until the vegetables are tender.
- Step 7: Add the kale and cook until wilted. Add the chopped kale to the pot and cook until it is wilted, about 5 minutes.
- Step 8: Season with thyme, salt, and pepper. Season the stew with dried thyme, salt, and pepper to taste.
- Step 9: Serve hot. Serve the stew hot, garnished with chopped fresh herbs if desired.
Recipe Notes
- Storage tip: Let the stew cool completely, then refrigerate or freeze for later use.
- Make ahead: The stew can be made ahead and refrigerated for up to 3 days or frozen for up to 2 months.
- Substitution: You can substitute other leafy greens, such as spinach or collard greens, for the kale.
- Pro tip: Use a slow cooker to make the stew if you prefer a hands-off approach. Simply brown the chicken and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours.
- Variation: Add other vegetables, such as diced bell peppers or sliced mushrooms, to the stew for added flavor and nutrition.
- Leftovers: Use leftover stew as a filling for sandwiches or as a topping for rice or noodles.
