Low-Calorie Crockpot Chicken and Vegetable Stew
4 h 20 min
|
easy
|
low-fat,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
Introduction
I don't do bland, and this low-calorie crockpot chicken and vegetable stew proves it, with a garlicky bouillon-rich broth, thyme and basil, and a squeeze of lemon so it eats like comfort, not diet food.
Set it and forget it for a weeknight hero that is meal-prep friendly and perfect after the gym, packed with tender chicken and seasoned veggies that satisfy without the heaviness.
Ingredients (6 servings)
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Ingredients
- 1 lb boneless, skinless chicken breast, cubed boneless, skinless chicken breast 1 lb
- 2 medium Yukon Gold potatoes, peeled and diced Yukon Gold potatoes 0.8 lb medium
- 1 large carrot, sliced carrots 0.11 lb large
- 1 cup green beans, chopped green beans 0.29 lb
- 1 small zucchini, diced zucchini 1 ct small
- 1 fresh celery stalk, chopped fresh celery 1.33 oz
- 1 Tbsp chicken bouillon chicken bouillon 0.5 oz
- 1 small onion, diced onion 1 ct small
- 4 cloves garlic, minced garlic 0.36 head (for garlic clove)
- 4 cups chicken broth chicken broth 32 fl oz
- 1 tsp dried thyme dried thyme 0.02 oz
- ½ tsp dried basil dried basil 0.01 oz
- ½ tsp salt salt
- ¼ tsp black pepper black peppercorns (for black pepper)
- ½ lemon, juiced (optional, for brightness) lemon 0.5 ct
How to Make Low-Calorie Crockpot Chicken and Vegetable Stew
-
Prep the produce and chicken
Dice the potatoes, carrot, zucchini, celery, onion, and chop the green beans so all pieces are about 3/4 inch for even cooking.
Cube the chicken and season with a small pinch of the salt and the black pepper, holding most of the salt for the end because bouillon and broth already bring sodium.
-
Optional quick sear for extra flavor
If you want a richer flavor, quickly brown the chicken and onions in a hot nonstick skillet with a light spritz of oil for 2 to 3 minutes, just to get a little color.
This is optional and keeps things low-cal while adding a subtle roasted note.
-
Load the slow cooker
Add the potatoes, carrot, celery, onion, garlic, and chicken to the crockpot.
Pour in the chicken broth, then stir in the chicken bouillon, dried thyme, dried basil, and the remaining salt if needed after tasting the broth base.
-
Cook low and slow
Cover and cook on High for 3 1/2 hours or on Low for about 7 hours.
Do not lift the lid during this time because every peek can extend cooking by 15 to 20 minutes.
-
Add tender veggies at the end
Add the green beans and zucchini during the last 30 minutes of cooking so they stay crisp-tender and bright.
Place them on top to steam if you like them snappier or stir them in if you prefer softer.
-
Finish and balance
Stir in the lemon juice for brightness right before serving.
Taste and adjust salt and pepper, keeping in mind the bouillon and broth already seasoned the stew.
-
Serve
Let the stew rest 5 minutes so it settles, then ladle into warm bowls.
Crack a little extra black pepper on top if you like a gentle kick.
Substitutions
- Swap potatoes with cauliflower florets
- Use 3 cups small cauliflower florets instead of potatoes for fewer carbs and calories while keeping that hearty spoon feel; the florets soften and slightly thicken the broth when gently mashed.
- Use low-sodium broth for the chicken broth
- Low-sodium broth keeps the stew balanced since bouillon is already salty, giving you better control over seasoning without losing savory depth.
- Replace green beans with asparagus tips
- Asparagus tips match the green color and cook fast; add them in the last 15 minutes for a springy, luxe vibe with a tender-crisp snap.
Tips
- Control the salt with bouillon present
- Bouillon is a flavor bomb, so taste the broth before adding the full 1/2 teaspoon salt and wait to finish salting at the end.
- Cut everything the same size
- Uniform 3/4 inch cubes cook evenly in a slow cooker and keep the textures clean instead of mushy on one end and crunchy on the other.
- Bloom dried herbs
- Crush thyme and basil between your fingers, then stir into hot broth to wake up their oils so the stew tastes fresher and more aromatic.
- Keep the lid closed
- Every time you lift the lid, you drop the temperature and add up to 20 minutes to your cook time, so check only when you add the last veggies.
- Thicken without cream
- Lightly mash a few potato pieces against the side of the pot in the last 10 minutes to release starch and give the broth a silky body.
- Finish with acid for clarity
- A squeeze of lemon at the end sharpens the flavors and keeps it tasting bright, which is key for lighter stews.
- Meal prep like a pro
- Cool quickly and store in glass containers; it keeps 4 days in the fridge, reheats gently, and tastes even better on day two.
Nutrition Facts *
| Energy | 271 | kcal |
|---|---|---|
| Protein | 35 | g |
| Total Fat | 4 | g |
| Carbohydrates | 25 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- My stew tastes too salty. How can I fix it?
- Add a splash of hot water or unsalted broth and a squeeze of lemon, then taste again; you can also add extra diced potato, cook 10 minutes, and mash a few pieces to balance.
- Can I use frozen chicken in the slow cooker?
- Do not cook chicken from frozen in a slow cooker; thaw completely in the fridge first so it moves through the temperature danger zone quickly and safely.
- How do I avoid mushy vegetables?
- Add green beans and zucchini in the final 30 minutes and resist stirring too often; keep cuts uniform so they finish at the same time.
- How can I thicken the stew if it feels watery?
- Mash some potato in the pot and let it simmer 10 minutes or simmer uncovered on High for 10 to 15 minutes to evaporate excess liquid.
- Can I make this in an Instant Pot?
- Yes; add everything except green beans and zucchini, pressure cook on High for 7 minutes with a 5-minute natural release, add the beans and zucchini, and simmer on Saute for 3 to 4 minutes.
- Will chicken thighs work?
- Yes, boneless skinless thighs stay very juicy but add a bit more calories; cut to the same size and keep the timing the same.
- Does it freeze well?
- It freezes up to 3 months, though potatoes can turn mealy; if freezing, slightly undercook potatoes, cool completely, and freeze in flat bags or glass containers.
Serving Suggestions
Brighten each bowl with a final hit of lemon and a dusting of smoked paprika or chili flakes for a clean, warm finish that plays perfectly with the savory bouillon base.
Serve with a handful of chopped parsley and a wedge of crusty whole grain bread, or keep it ultra-light and pair with a crisp cucumber salad tossed in red wine vinegar.
More pairings:
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