This healthy one-pot chicken stew recipe brings the fresh, comforting flavors of the Mediterranean right to your table in just an hour. Loaded with tender lean chicken, eggplant, fennel, chickpeas, and tomatoes, it is highly flavorful while remaining supportive of your wellness goals.
Packed with 24g of protein per serving and just 130mg of sodium, it is a fantastic choice for weight loss or managing high cholesterol. It is everything you want in healthy comfort food, especially when served over a bed of our fluffy low-sodium mashed potatoes.
Whether you make it on the stovetop or adapt it for the slow cooker, this healthy Mediterranean recipe is perfect for a GLP-1 diet or quick and easy meal prep!
This comforting stew provides a fantastic balance of lean poultry and nutrient-dense vegetables like eggplant, fennel, and tomatoes. It is carefully crafted to deliver rich, savory flavors without relying on excess salt or heavy fats, making it a supportive choice for Mediterranean and heart-conscious diets.
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For this stew, we use a simple but flavorful blend of fresh garlic, dried oregano, freshly ground black pepper, and fresh basil. This combination delivers authentic Mediterranean flavor without needing excess salt.
Yes, especially when made with lean chicken breasts and plenty of fresh vegetables. This recipe minimizes sodium and unhealthy fats while maximizing protein and fiber.
Absolutely. Lean poultry like chicken breast is a staple of the Mediterranean diet when consumed in moderation and paired with abundant vegetables, legumes like chickpeas, and healthy fats like olive oil.
Stews can be a great option if they are made without heavy cream or high-fat meats. This recipe uses lean chicken, fiber-rich vegetables, and olive oil, making it a smart, cholesterol-conscious choice.
If you enjoy this comforting meal, exploring our healthy stew recipes is a wonderful way to discover more low-sodium, nutrient-dense dinner ideas that keep you warm and satisfied during cozy winter nights.
To simplify your weeknight meal prep, you can easily incorporate more high-protein entrees into your routine by browsing our collection of healthy chicken recipes that are designed to fuel your body and satisfy your cravings.
Fresh fennel bulb adds a subtle, sweet anise flavor that mellows beautifully as it simmers in the tomato broth. It also brings extra fiber and a lovely texture to the stew, complementing the tender chicken and zucchini perfectly.
Recipe yields 6 servings
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.
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.
Increase heat to medium-high and add eggplant, zucchini, and fennel. Cook for 5 to 10 minutes, until golden brown, stirring occasionally.
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.
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.
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.
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.
To make this a Mediterranean chicken stew slow cooker recipe, simply sear your chicken breasts in a pan first for extra flavor. Then, transfer the chicken, vegetables, stock, and seasonings into your slow cooker. Cook on LOW for 6-8 hours or HIGH for 3-4 hours. Shred the chicken and stir in the fresh basil right before serving!
Serve this stew warm, garnished with extra fresh basil and a crack of black pepper. Leftovers store beautifully, making this a great meal prep option. Store in an airtight container in the refrigerator for up to 4 days. You can also freeze the stew for up to 3 months; just thaw overnight in the fridge and reheat gently on the stovetop.
This stew is fantastic over a bed of fluffy low-sodium mashed potatoes to soak up the savory tomato broth. For a more traditional Mediterranean pairing, serve it alongside whole-grain brown rice, quinoa, or a slice of crusty whole-wheat bread. A light, crisp side like our Greek Edamame Salad is also a wonderful complement.
If you aren't a fan of fennel, you can substitute diced celery or extra sweet bell peppers.
Cannellini beans or great northern beans work perfectly as a creamy, high-fiber alternative to chickpeas.
Boneless, skinless chicken thighs can be used, though they will slightly alter the fat content of the dish.
Simply use an equal amount of additional unsalted chicken stock with a splash of lemon juice if you prefer to cook without wine.