Provencal Chicken Stew

chicken stew
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 352
Fat 16g
Carbs 20g
Protein 32g
View All
Total Time 80 min
Prep 30 min, Cook 50 min
Servings 6 (1 2/3 cups each)

This is a hearty and flavorful one pot meal, colorful and tasty enough to serve when entertaining guests. It reheats nicely, so it is also a good candidate for preparing on Sunday, with planned leftovers to reheat for a low-FODMAP lunch or dinner during the week.

Ingredients

  • ½ pound Swiss chard
  • 1 tablespoon plus 2 teaspoons garlic-infused olive oil, divided
  • 6 boneless, skinless chicken thighs, about 1 ¾ pounds
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • ½ large red bell pepper, diced
  • 1 large carrot, peeled and diced
  • ½ cup chopped celeriac
  • ¾ cup finely chopped leek leaves
  • 1 14.5-ounce can diced tomatoes               
  • 1 tablespoon Herbes de Provence
  • ¾ pound red potatoes with skin, cut into 1/2 inch pieces
  • 1 cup water
  • 15 kalamata olives, pitted and sliced

Preparation

  1. Cut the stems off the Swiss chard and cut them crosswise into ¼- inch thick pieces; set aside, keeping stems separate from leaves. Slice the leaves crosswise into ½- inch ribbons, then chop them into thirds in the other direction.
  2. In a large, heavy saucepan or Dutch oven, heat 1 tablespoon of oil on medium high heat. Sprinkle the whole chicken thighs with salt and pepper, and brown them on both sides until golden brown.
  1. Remove the chicken pieces to a bowl and set aside. Add 2 teaspoons of oil to the pot and add red pepper, carrot, celeriac, leek leaves, and chard stems to the pot and sauté until softened, 4 to 5 minutes.
  2. Return the chicken to the pot and add tomatoes with juices, Herbes de Provence, potatoes, and 1 cup water. Cover and simmer for 20 minutes.
  3. Stir in the chard leaves and olives, cover and cook until the leaves are soft and potatoes are cooked through, about 5 minutes. Ladle into bowls and serve hot.

Ingredient Variations and Substitutions

No Herbes de Provence? Substitute ½ teaspoon dried, crushed rosemary, 1 teaspoon dried oregano, 1 teaspoon dried basil, and ½ teaspoon dried thyme.

Substitute 1 small zucchini and 1 medium summer squash for the chard. Quarter the squashes lengthwise, then cut them crosswise into ½ inch chunks.

To make this recipe lower in fat, boneless, skinless chicken breasts may be used in place of the chicken thighs.

Large chicken breasts should be cut into 2 or 3 pieces each before browning.

Cooking and Serving Tips

Swiss chard can be sandy, so wash it carefully, especially the stems.

Big eaters might enjoy this stew served over steamed quinoa, millet or buckwheat.

Nutrition Facts
Servings: 6 (1 2/3 cups each)
Amount per serving  
Calories 352
% Daily Value*
Total Fat 16g 21%
Saturated Fat 4g 20%
Cholesterol 154mg 51%
Sodium 561mg 24%
Total Carbohydrate 20g 7%
Dietary Fiber 4g 14%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 32g  
Vitamin D 0mcg 0%
Calcium 89mg 7%
Iron 4mg 22%
Potassium 961mg 20%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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