Light and Easy Recipes and Meal Ideas

Chicken Stew

Calories: 340 SmartPoints
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Nutrition
Chicken Stew

This is really just like chicken soup with more of an Italian twist. If you have never made chicken soup with a whole chicken before, I promise it's not any more preparation than if you used just chicken breasts pieces. It's really simple to put together and makes an extremely nutritious and delicious dinner you can prepare on the weekend, and reheat during the week. I prefer using a whole chicken because the bones give the broth a very good flavor. Plus the dark meat is so tender I love it in soup.

 

It's best if you let it simmer for about 2 hours. So plan ahead with that inactive cook time in mind.

 

I almost always have home-made breadsticks in the freezer and they are perfect for dipping in this stew. And shaved parmesan cheese is amazing on this. 

 

Nutrition facts and WW SmartPoints excludes breadsticks or parmesan cheese. Although chicken breast is zero SmartPoints on Blue and Purple, there is dark-meat in this recipe, and the soup is cooked with the skin on the chicken. You can double-check the SmartPoints for this recipe using the WW Recipe Builder in the WW app. When the soup is chilled overnight in the refrigerator, you can skim the fat from the top of the broth before re-heating. I know this will reduce the amount of fat in the recipe, but I am unsure of the exact SmartPoints value so I estimated it to be 6 SmartPoints per bowl.

Yield/Servings: 6 servings Serving Size: 2 cups Total Cook/Prep time: 2 1/2 hours

Ingredients

  • 1 Whole Young Chicken
  • 2 quarts Chicken Broth
  • 1 can Whole Peeled Tomatoes (29 oz can)
  • 4 - 5 Carrots (peeled and sliced)
  • 6 stalks of Celery (sliced)
  • 1 box frozen peas (12 oz)
  • 1 whole onion (outer skin peeled)
  • 1/4 cup flour
  • 3 tbsp Tomato Paste
  • 1 Bay leaf
  • 10 cloves garlic (minced)
  • 2 tsp dried basil
  • 2 tsp vegetable oil
  • salt and pepper (to taste)

Directions

Remove the giblets from the center cavity of the chicken.

Rinse the chicken and set aside on a cutting board or in a large bowl.

Wash hands well before handling the remaining ingredients for food safety purposes.

Heat a large stock pot on the stove top (low heat).

Add the vegetable oil and garlic and heat about 4 minutes stirring frequently.

Add the tomato paste and basil. Heat about 2 minutes more.

Add the chicken broth, tomatoes (with juice) and flour to the pot.

Stir to thoroughly combine the flour into the broth.

Add remaining ingredients, gently placing the chicken in last

Raise the heat to bring the broth to a boil

When the stew comes to a boil, lower the heat and allow it to simmer about 1 1/2 - 2 hours

Using tongs, remove the chicken, whole onion and bay leaf from the broth and set aside in a large bowl

Allow the chicken to cool about 15 minutes

Use a fork to remove the skin of the chicken and pull the meat from the bones.

Place the pulled meat back into the broth.

Serve with breadsticks and/or parmesan cheese.

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