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Why You'll Love This onepot garlic and kale chicken stew for healthy winter family meals
- Easy to Make: This recipe is incredibly simple to prepare, and can be ready in under an hour.
- Packed with Nutrients: This stew is filled with lean protein, healthy fats, and a variety of vitamins and minerals from the kale and other veggies.
- Customizable: You can easily add or substitute different ingredients to suit your family's tastes and dietary needs.
- One-Pot Wonder: This recipe is made in just one pot, making cleanup a breeze and reducing waste.
- Make-Ahead Friendly: You can prepare this recipe up to 2 days in advance, making it perfect for busy weeknights.
- Freezer Friendly: This stew freezes beautifully, making it a great option for meal prep or future meals.
- Delicious: This stew is incredibly flavorful, with a rich, savory broth and tender, juicy chicken.
- Family Friendly: This recipe is perfect for families, as it's easy to make in large quantities and can be served with a variety of sides, such as crusty bread or over mashed potatoes.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast or thighs, fresh kale, garlic, onions, carrots, celery, chicken broth, and diced tomatoes. The chicken provides lean protein, while the kale adds a boost of vitamins and antioxidants. The garlic, onions, carrots, and celery add natural sweetness and depth of flavor, while the chicken broth and diced tomatoes create a rich, savory broth. When selecting these ingredients, choose fresh, organic options whenever possible, and opt for low-sodium chicken broth to reduce salt intake.
How to Make onepot garlic and kale chicken stew for healthy winter family meals
Heat 2 tablespoons of olive oil in a large pot over medium-high heat.
Add 1 pound of boneless, skinless chicken breast or thighs to the pot, and cook until browned on all sides, about 5-7 minutes.
Add 1 medium onion, chopped, to the pot, and cook until softened, about 3-4 minutes.
Add 3 cloves of garlic, minced, and 2 stalks of celery, chopped, to the pot, and cook for 1 minute.
Add 2 medium carrots, peeled and chopped, and 4 cups of low-sodium chicken broth to the pot, and bring to a boil.
Reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
Add 2 cups of chopped fresh kale and 1 can of diced tomatoes to the pot, and cook for an additional 5-7 minutes, or until the kale is wilted.
Season the stew with salt and pepper to taste, and serve hot, garnished with chopped fresh herbs, if desired.
Tips for Perfect Results
For the best flavor and texture, use fresh, organic ingredients whenever possible.
Add the kale towards the end of cooking time, so it retains its vibrant color and texture.
To reduce salt intake, use low-sodium chicken broth and adjust the seasoning to taste.
Add the garlic and celery towards the end of cooking time, so their flavors don't become overpowering.
To prevent the stew from becoming too thick, simmer it gently and adjust the heat as needed.
Let the stew rest for 10-15 minutes before serving, to allow the flavors to meld together.
Common Mistakes to Avoid
-
Overcooking the Chicken:
Fix: Cook the chicken until it reaches an internal temperature of 165°F, then remove it from the pot to prevent overcooking.
-
Not Browning the Chicken:
Fix: Take the time to brown the chicken on all sides, as this step adds flavor and texture to the stew.
-
Not Using Enough Liquid:
Fix: Use enough liquid to cover the ingredients and allow for a good simmer, as this helps to cook the stew evenly and prevents it from becoming too thick.
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Not Seasoning to Taste:
Fix: Taste the stew regularly and adjust the seasoning as needed, to ensure the flavors are balanced and delicious.
Variations & Substitutions
Add diced jalapenos or red pepper flakes to give the stew a spicy kick.
Replace the chicken with tofu or tempeh, and use vegetable broth instead of chicken broth.
Use gluten-free chicken broth and be mindful of any gluten-containing ingredients, such as soy sauce or Worcestershire sauce.
Reduce or omit the carrots and celery, and use low-carb vegetables like spinach or green beans instead.
Storage & Make-Ahead
Store the stew at room temperature for up to 2 hours, then refrigerate or freeze.
Store the stew in the refrigerator for up to 3 days, then reheat to an internal temperature of 165°F.
Store the stew in the freezer for up to 3 months, then thaw overnight in the refrigerator and reheat to an internal temperature of 165°F.
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 kale instead of fresh?
Yes, you can use frozen kale instead of fresh. Just thaw it first and squeeze out as much water as possible before adding it to the stew.
Can I add other vegetables to the stew?
Yes, you can add other vegetables to the stew, such as diced bell peppers, sliced mushrooms, or chopped zucchini. Just adjust the cooking time and seasoning accordingly.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, as long as you use gluten-free chicken broth and are mindful of any gluten-containing ingredients, such as soy sauce or Worcestershire sauce.
Can I make this recipe 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.
Can I freeze the stew in individual portions?
Yes, you can freeze the stew in individual portions. Just divide the stew into airtight containers or freezer bags, label, and store in the freezer for up to 3 months. Reheat as needed.
onepot garlic and kale chicken stew for healthy winter family meals
Ingredients
- 1 lb boneless, skinless chicken breast or thighs
- 3 cloves garlic, minced
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 2 medium carrots, peeled and chopped
- 2 medium potatoes, peeled and chopped
- 4 cups chicken broth
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil
Instructions
- Step 1: Heat Oil and Cook Chicken. Heat the olive oil in a large pot over medium-high heat. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the pot and set aside.
- Step 2: Soften Onions and Garlic. Reduce heat to medium and add the chopped onion to the pot. Cook until the onion is translucent, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 3: Add Kale and Cook Until Wilted. Add the chopped kale to the pot and cook until wilted, about 3-5 minutes.
- Step 4: Add Carrots, Potatoes, and Chicken Broth. Add the chopped carrots and potatoes to the pot, along with the chicken broth. Stir to combine.
- Step 5: Return Chicken to Pot and Season. Return the chicken to the pot and add the dried thyme, salt, and pepper. Stir to combine.
- Step 6: Bring to a Boil and Simmer. Bring the stew to a boil, then reduce the heat to low and simmer, covered, until the chicken is cooked through and the vegetables are tender, about 20-25 minutes.
- Step 7: Serve Hot. Serve the stew hot, garnished with chopped fresh herbs, if desired.
Recipe Notes
- To make ahead, prepare the stew through step 5, then refrigerate or freeze until ready to cook.
- To freeze, cool the stew completely, then transfer to an airtight container or freezer bag and store in the freezer for up to 3 months.
- To reheat, thaw overnight in the refrigerator, then reheat over low heat, stirring occasionally, until hot and steaming.
- You can also 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.
