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Why You'll Love This slow cooker high protein chicken and kale stew for healthy suppers
- High Protein Content: This stew is packed with protein from the chicken, making it an excellent option for those looking to increase their protein intake.
- Easy to Prepare: The slow cooker does all the work, allowing you to prepare the ingredients in the morning and come home to a ready-to-eat meal.
- Nutritious Ingredients: Kale is a superfood, rich in vitamins and antioxidants, making this stew not only delicious but also incredibly healthy.
- Customizable: You can adjust the ingredients to suit your dietary preferences and add your favorite spices for extra flavor.
- Cost-Effective: This recipe makes a large batch, which can be refrigerated or frozen for future meals, making it a budget-friendly option.
- Perfect for Meal Prep: The stew can be portioned out into individual containers, making it an ideal meal prep option for the week.
- Flavorful Broth: The slow cooking process creates a rich, flavorful broth that's perfect for dipping bread or serving over rice.
- Family-Friendly: This stew is a crowd-pleaser, and the leftovers can be used in a variety of dishes, such as soups, salads, or wraps.
Ingredient Breakdown
The key ingredients in this slow cooker high protein chicken and kale stew are chicken breast or thighs, kale, onions, garlic, chicken broth, and diced tomatoes. The chicken provides the protein, while the kale adds a boost of nutrients. The onions and garlic add flavor, and the chicken broth and diced tomatoes create a rich, savory broth. You can also customize the recipe by adding your favorite spices or herbs, such as paprika, thyme, or rosemary. When selecting the ingredients, choose fresh kale and organic chicken for the best flavor and nutritional value.
How to Make slow cooker high protein chicken and kale stew for healthy suppers
Chop the onions and garlic, and remove the stems from the kale. Cut the chicken into bite-sized pieces and season with salt and pepper.
Heat a skillet over medium-high heat and add a tablespoon of olive oil. Sear the chicken until browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
Reduce the heat to medium and add another tablespoon of olive oil to the skillet. Add the chopped onions and cook until they are softened and translucent, about 5 minutes.
Add the minced garlic to the skillet and cook for 1 minute, until fragrant. Then, add the chopped kale and cook until it is wilted, about 2-3 minutes.
Add the browned chicken, softened onions, garlic, and kale to the slow cooker. Pour in the chicken broth and diced tomatoes, and season with salt and pepper to taste.
Cook the stew on low for 6-8 hours or on high for 3-4 hours. The chicken should be tender, and the kale should be fully cooked.
Tips for Perfect Results
Browning the chicken before adding it to the slow cooker creates a rich, caramelized flavor that enhances the overall taste of the stew.
Kale can become bitter if it's overcooked. Add it to the stew towards the end of the cooking time to preserve its texture and flavor.
Using fresh kale and organic chicken will result in a more flavorful and nutritious stew.
Add your favorite spices or herbs to the stew to give it a unique flavor. Paprika, thyme, and rosemary are all great options.
Serve the stew with a side of crusty bread or over rice to soak up the flavorful broth.
Portion out the stew into individual containers and refrigerate or freeze for a quick and easy meal prep option.
Common Mistakes to Avoid
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Overcooking the Chicken:
Fix: Make sure to cook the chicken until it reaches an internal temperature of 165°F (74°C). Overcooking can result in dry, tough chicken.
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Not Browning the Chicken:
Fix: Take the time to brown the chicken before adding it to the slow cooker. This step enhances the flavor and texture of the stew.
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Adding Too Much Liquid:
Fix: Use the recommended amount of chicken broth and diced tomatoes to avoid a stew that's too watery. You can always add more liquid, but it's harder to remove excess liquid from the stew.
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Not Seasoning the Stew:
Fix: Season the stew with salt, pepper, and your favorite spices to bring out the flavors of the ingredients.
Variations & Substitutions
Add diced jalapenos or red pepper flakes to give the stew a spicy kick.
Add feta cheese, kalamata olives, and sun-dried tomatoes to give the stew a Mediterranean twist.
Replace the diced tomatoes with fresh or canned crushed tomatoes and reduce the amount of chicken broth to make a lower-carb version of the stew.
Replace the chicken with extra-firm tofu, tempeh, or seitan, and add more vegetables like bell peppers, zucchini, and mushrooms to make a vegetarian version of the stew.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the stew to prevent bacterial growth.
The stew can be refrigerated for up to 5 days. Store it in an airtight container and reheat it to an internal temperature of 165°F (74°C) before serving.
The stew can be frozen for up to 3 months. Store it in an airtight container or freezer bag and thaw it overnight in the refrigerator before reheating.
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.
Is this stew suitable for a low-carb diet?
While the stew is relatively low in carbs, the diced tomatoes and chicken broth do contain some carbohydrates. However, you can modify the recipe to make it lower in carbs by reducing the amount of chicken broth and using fresh or canned crushed tomatoes instead of diced tomatoes.
Can I use frozen kale instead of fresh?
Yes, you can use frozen kale instead of fresh. Simply thaw the frozen kale and squeeze out as much water as possible before adding it to the stew. Keep in mind that frozen kale may have a slightly different texture and flavor than fresh kale.
Can I make this stew in a Dutch oven instead of a slow cooker?
Yes, you can make this stew in a Dutch oven instead of a slow cooker. Brown the chicken and cook the onions and garlic in the Dutch oven, then add the remaining ingredients and bring to a boil. Reduce the heat to low and simmer, covered, for 30-40 minutes, or until the chicken is cooked through and the kale is tender.
Is this stew spicy?
No, this stew is not spicy. However, you can add diced jalapenos or red pepper flakes to give it a spicy kick if you prefer.
Can I serve this stew with something other than bread or rice?
Yes, you can serve this stew with a variety of sides, such as roasted vegetables, quinoa, or polenta. The stew is also delicious served with a side salad or as a topping for baked potatoes or sweet potatoes.
slow cooker high protein chicken and kale stew for healthy suppers
Ingredients
- 1 lb boneless, skinless chicken breast or thighs
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 large red bell pepper, chopped
- 2 cups low-sodium chicken broth
- 1 can (14.5 oz) diced tomatoes
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 cup chopped fresh parsley
Instructions
- Step 1: Prepare the slow cooker. Add the chopped onion, minced garlic, and chopped red bell pepper to the bottom of a 6-quart slow cooker.
- Step 2: Add the chicken and kale. Place the chicken breast or thighs on top of the vegetables, followed by the chopped kale.
- Step 3: Add the broth, diced tomatoes, and spices. Pour in the low-sodium chicken broth, diced tomatoes, dried thyme, salt, and black pepper.
- Step 4: Cook the stew. Cover the slow cooker and cook on low for 6 hours or high for 3 hours.
- Step 5: Shred the chicken and stir in parsley. Remove the chicken from the slow cooker and shred it with two forks. Return the shredded chicken to the slow cooker and stir in the chopped fresh parsley.
- Step 6: Serve and enjoy. Ladle the stew into bowls and serve hot.
Recipe Notes
- Storage tip: Cool the stew to room temperature, then refrigerate or freeze for later use.
- Make ahead: Prepare the stew up to 24 hours in advance, then cook in the slow cooker on the day of serving.
- Substitution: Swap the chicken breast for chicken thighs or a combination of both for added flavor and texture.
- Pro tip: For an extra boost of protein, add a can of black beans, chickpeas, or kidney beans to the stew.
