Mediterranean Chicken Stew

Name: Mediterranean Chicken Stew
Total time: 60 min
Yield: 6
Ingredients: 4 boneless, skinless chicken breasts (about 4 oz each); 1 1/2 tsp freshly ground black pepper, divided; 1/4 tsp Kosher salt; 2 Tbsp olive oil, divided; 1 medium red onion, sliced; 1 medium eggplant, washed and cut into 1/2-inch pieces; 1 large zucchini, washed and cut into 1/2-inch pieces; 1 bulb cut into 1/2-inch pieces fennel; 3 garlic cloves, finely minced; 1/4 cup dry white wine; 1 1/4 cups unsalted chicken stock; 1/2 cup water; 1 can (14.5 oz) no salt added diced tomatoes; 1 can (15.5 oz) no salt added chickpeas, drained and rinsed; 1 Tbsp dried oregano; 1/2 cup chopped fresh basil, plus additional for garnish

By Adam Fisher

Published 4/15/2025

Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT

Approved for These Diets:

This healthy one-pot chicken stew brings the fresh flavors of the Mediterranean right to your table in only an hour! Packed with 24g of protein per serving, our Mediterranean Chicken Stew is a high-protein, heart-healthy meal with just 130mg of sodium. Loaded with tender lean chicken, eggplant, fennel, chickpeas, and tomatoes, it’s a highly flavorful and easy chicken stew recipe that uses minimal salt. It’s everything you want in healthy comfort food, especially when served over a bed of our fluffy low-sodium mashed potatoes.

This Mediterranean stew, along with many of our other tasty heart-healthy recipes, are perfect for busy weeknights or quick and easy meal prep.

Total Time

60 minutes

Servings

6

Calories

213

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How to Make Mediterranean Chicken Stew

Step 1

Season chicken breasts with 1 teaspoon black pepper and salt. In a 6-quart Dutch oven, heat 1 tablespoon olive oil over medium-high heat until warm and shimmering. Add chicken breasts to hot dutch oven. Sear for 3 minutes on each side, until golden brown. Remove from heat and transfer chicken to a plate lined with a paper towel; set aside.
Step 2

Add the remaining olive to the Dutch oven and heat over medium heat until shimmering. Lower heat to low and add sliced onion; cover and cook for 3 to 5 minutes until soft.
Step 3

Increase heat to medium-high and add eggplant, zucchini, and fennel. Cook for 5 to 10 minutes, until golden brown, stirring occasionally.
Step 4

Add garlic and white wine, and cook for 5 minutes. Add chicken stock, water, diced tomatoes, chickpeas, oregano, and remaining ½ teaspoon black pepper. Bring to a boil over medium-high heat. After coming to a boil, reduce heat to low, add chicken, cover with a lid, and simmer for 25 minutes.
Step 5

Remove lid and add chopped basil, stirring until well combined. Simmer for an additional 20 minutes with lid off, stirring occasionally to prevent sticking. If needed, add splashes of water if stew begins to look dry.
Step 6

Check to see if chicken is done by inserting a meat thermometer into the thickest part of the chicken breasts seeing that it registers at least 165°F. Remove from heat and transfer chicken breasts to a large cutting board. With two forks, shred the chicken into small bite-sized pieces. Alternatively, cut the chicken breasts in half, add to the bowl of a stand mixer fitted with the paddle attachment, and shred the chicken on medium speed. Return shredded chicken breasts to stew and stir to combine.
Step 7

Serve warm garnished with fresh basil and freshly cracked black pepper. If desired, serve over a bed of low sodium mashed potatoes or brown rice. Store any leftovers in an airtight container in the refrigerator for up to 4 days.

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Nutrition Facts

Serving Size:

1 cup

213

Calories

8

g

Fat

55

mg

Cholesterol

130

mg

Sodium

28

g

Carbs

1

g

Sat. Fat

10

g

Fiber

24

g

Protein

9

g

Sugars

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Mediterranean Chicken Stew

Ingredients

How to Make Mediterranean Chicken Stew

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Nutrition Facts

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