Tender Chicken Stewed with Vegetables in Their Own Juices
A light, low-fat dish of chicken breast with vegetables, gently stewed without browning. It turns out juicy, aromatic, and practical for everyday meals.
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Ingredients
Main:
- •Chicken fillet (breast) - 600 g
- •Zucchini - 300 g
- •Carrot - 150 g
- •Yellow onion - 120 g
- •Sweet bell pepper - 200 g
- •Tomatoes - 250 g
- •Garlic - 2 pcs
- •Chicken stock or water - 150 ml
- •Olive oil - 1 tbsp
- •Fresh herbs (parsley or dill) - 15 g
Spices & Seasonings:
- •Salt - 1 tsp
- •Ground black pepper - 1 pinch
- •Sweet paprika - 1 tsp
- •Bay leaf - 1 pc
Instructions
Prepare the ingredients and cookware
Prepare a heavy-bottomed pot or sauté pan with a lid (3–4 L / qt). Wash and pat the vegetables dry. Pat the chicken fillet dry with paper towels so it stews without excess moisture and the flavor stays more concentrated.
Cut the chicken
Slice the chicken fillet across the grain into medium pieces about 2–3 cm. Put into a bowl, add the paprika, half the salt, and a pinch of black pepper. Toss to coat evenly.
Cut the vegetables evenly
Slice the onion into thin half-moons. Slice the carrot into thin rounds or quarter-rounds. Cut the bell pepper into strips. Dice the zucchini into 1.5–2 cm cubes. Dice the tomatoes, keeping their juices, or grate them on a coarse grater (peel can be removed if desired).
Build the stewing base
Set the pan over medium heat. Add the olive oil (or skip if cooking without oil). Add the onion and carrot, pour in 2–3 tbsp of hot stock or water, and stew for 4–5 minutes covered, stirring occasionally, until the onion softens.
Add the chicken and lock in the juices
Add the seasoned chicken to the onion and carrot. Stir and cook for 3–4 minutes over medium heat uncovered, just until the outside of the pieces turns white. No need to brown.
Add the vegetables and bring to a simmer
Add the bell pepper, zucchini, and tomatoes with their juices. Pour in the remaining hot stock or water, add the bay leaf and the rest of the salt. Stir gently, bring to a light simmer, then reduce heat to low, cover, and stew for 18–22 minutes.
Adjust seasoning and aroma
Finely chop the garlic or press it. Add it to the pan 2 minutes before it’s done and stir. Taste the sauce and add another pinch of salt and pepper if needed. Remove from the heat and let stand, covered, for 5 minutes, then discard the bay leaf.
Serve
Finely chop the herbs. Portion the chicken and vegetables onto plates, spoon over the juices, and sprinkle with herbs. Serve hot.
When to Eat
Great for lunch or a light dinner; easy to pack in a meal-prep container.
Health Benefits
High in protein, moderate in calories, and rich in vegetables and fiber; stewing keeps it juicy without extra fat.
Warnings
Contains garlic; omit if you have an individual intolerance. Store-bought stock may contain traces of celery—check the label.
Serve With
Buckwheat, brown rice, quinoa, or simply a fresh cucumber-and-herb salad.
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