Mediterranean Chicken Stew: A Flavorful and Heartwarming Dish
When I first stepped into my Aunt’s kitchen and was greeted by the tantalizing aroma of her Mediterranean Chicken Stew simmering on the stove, I was immediately captivated, and I knew I had to ask for the recipe before even tasting this delightful dish. This stew is a splendid blend of sweet and spicy flavors that creates a symphony of tastes, sure to warm your heart and soul. Perfect for any occasion, this one-dish meal is not only satisfying but also healthy, making it an ideal choice for families and gatherings alike.
Overview
- Cook Time: 45 minutes
- Prep Time: 15 minutes
- Total Time: 1 hour
- Servings: 4
- Recipe Category: Stew
Description
This Mediterranean Chicken Stew is a vibrant and colorful dish featuring tender chicken breasts, sweet potatoes, and a medley of vegetables, all simmered together in a fragrant sauce seasoned with warm spices. The addition of golden raisins introduces a delightful sweetness, while the blend of spices—including turmeric, ground cinnamon, and ginger—adds depth and complexity to the dish. It’s diabetic-friendly and low in cholesterol, making it a nourishing option that everyone will enjoy.
Ingredients
| Ingredient | Quantity |
|---|---|
| Skinless chicken breasts | 2 |
| Onions | 2 |
| Garlic | 2 cloves |
| Yellow bell peppers | 1 |
| Red bell pepper | 1 |
| Turmeric | 1/2 teaspoon |
| Ground cinnamon | 1/2 teaspoon |
| Ground ginger | 2 teaspoons |
| Sweet potatoes | 2 medium |
| No-salt-added diced tomatoes | 1 can (15 oz) |
| Golden raisins | 1/2 cup |
Nutritional Information
| Nutritional Component | Amount per Serving |
|---|---|
| Calories | 422.4 |
| Total Fat | 4.3 g |
| Saturated Fat | 1 g |
| Cholesterol | 75.5 mg |
| Sodium | 312.3 mg |
| Total Carbohydrates | 64.7 g |
| Dietary Fiber | 9.8 g |
| Sugars | 17.6 g |
| Protein | 33.2 g |
Instructions
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Preparation of the Pot: Begin by lightly spraying a covered nonstick pot with cooking spray. This will help prevent sticking and ensure an easy cleanup after cooking.
-
Browning the Chicken: Place the skinless chicken breasts into the pot and brown them over high heat for approximately 2 minutes, turning the chicken once to achieve an even sear. The goal here is to lock in the juices and flavor of the chicken.
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Setting Aside the Chicken: Once browned, lower the heat and carefully transfer the chicken to a plate. Set this aside for now as it will be returned to the pot later.
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Adding the Vegetables and Spices: Into the same pot, add all remaining ingredients except for the reserved chicken pieces. This includes the chopped onions, minced garlic, diced bell peppers, turmeric, cinnamon, ginger, sweet potatoes, diced tomatoes, and golden raisins.
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Bringing to a Simmer: Stir the mixture to combine all the ingredients thoroughly, then bring it to a simmer. Allow it to cook for about 2 minutes, letting the flavors begin to meld together.
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Reintroducing the Chicken: After the initial simmer, return the browned chicken breasts to the pot. Cover it and let everything simmer together for about 30 to 40 minutes, or until the chicken is tender and nearly falling off the bones. This slow cooking allows the chicken to absorb all the wonderful flavors of the stew.
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Serving the Stew: Once the chicken is cooked through, divide the sweet potatoes and chicken between four shallow soup plates. This presentation will highlight the vibrant colors of the dish.
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Reducing the Sauce: If you wish to intensify the flavors even further, raise the heat under the pot and reduce the sauce for an additional 2 minutes, stirring constantly to prevent it from sticking or burning.
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Final Presentation: Pour some of the flavorful mixture over each serving, and serve the stew immediately while it’s hot and aromatic. Enjoy this comforting dish with your loved ones, and watch as they savor every delightful bite.
Diabetic Exchange
For those monitoring dietary needs, this Mediterranean Chicken Stew provides the following diabetic exchange:
- 4 lean meat
- 3 carbohydrate (3 bread/starch)
- 3 vegetable
Conclusion
This Mediterranean Chicken Stew is more than just a meal; it’s a celebration of flavors that brings warmth to the table. Its combination of spices, tender chicken, and hearty vegetables creates a delightful dish that will surely become a family favorite. Whether served at a casual family dinner or a special gathering, it is bound to impress. So why wait? Gather your ingredients and experience the joy of cooking this exquisite stew that promises to be a staple in your culinary repertoire. Enjoy the comforting embrace of Mediterranean flavors in every bowl!
