Low Cal Crockpot Chicken and Vegetable Stew
This low cal crockpot recipe is a broth-based chicken and vegetable stew with lots of flavor and very little fat. It makes a big pot, reheats well and keeps you full.
6
servings15
minutes6
hoursA light, broth-based stew with lean chicken and plenty of vegetables. It is filling without being heavy.
Ingredients
1 1/2 lb boneless skinless chicken breasts
1 yellow onion, diced
3 carrots, sliced
3 stalks celery, sliced
4 cloves garlic, minced
1 large zucchini, diced
2 cups green beans, trimmed and cut in 1-inch pieces
1 can (14.5 oz) diced tomatoes, undrained
5 cups low-sodium chicken broth
1 teaspoon dried thyme
1 teaspoon dried oregano
1 bay leaf
1 teaspoon kosher salt
1/2 teaspoon black pepper
3 cups fresh spinach
2 tablespoons lemon juice
Directions
- Add the onion, carrots, celery and garlic to a 6-quart slow cooker.
- Lay the chicken breasts on top of the vegetables.
- Pour the tomatoes and broth over the chicken and add the thyme, oregano, bay leaf, salt and pepper.
- Cover and cook on LOW for 5 to 6 hours or on HIGH for 3 to 3 1/2 hours.
- Check that the chicken reads 165°F in the thickest part.
- Lift out the chicken and shred it with two forks.
- Return the chicken to the crock and add the zucchini and green beans.
- Cover and cook on HIGH for 30 to 40 minutes, until the vegetables are just tender.
- Stir in the spinach and lemon juice, and let it wilt for 3 minutes.
- Remove the bay leaf, taste for salt and ladle into bowls.
Notes
- Use cauliflower rice or a handful of white beans for extra bulk. Swap chicken for turkey breast. It keeps 4 days in the fridge and freezes well in single portions for easy lunches.
Why this version works
Lean cooking depends on flavor, not fat, and a slow cooker is good at that. Long, gentle heat draws sweetness from carrots, onion and tomatoes, so the broth tastes full without any cream or oil. The chicken breast stays moist because it is surrounded by liquid, and shreds with a fork. You can make it on Sunday and have lunch for the week in four containers.
The timing keeps the vegetables from turning gray. Hardy ones, like carrot and celery, go in at the start, while zucchini and green beans go in near the end, so they stay green with a bit of bite. Spinach and lemon at the finish give the stew a fresh taste that makes it feel like a light meal. Everything is chopped in ten minutes, and the cooker does the rest.
Ingredient notes
Chicken breast: Choose boneless, skinless. It is the leanest cut and shreds nicely with a liquid cook. Trim any visible fat before it goes in the pot.
Low-sodium broth: It gives you control over the salt. Taste the stew at the end before adding more. Rinse if you are using regular broth, then reduce the salt.
Diced tomatoes: Canned tomatoes give acidity and body. Fire-roasted ones add a smoky note. A can of crushed tomatoes will make a thicker, more soup-like stew.
Zucchini: Dice it large so it does not disappear. Yellow squash works the same way. Leave the skin on for color and fiber.
Lemon juice: A squeeze at the end lifts the whole pot. Fresh is better than bottled. Squeeze it in off the heat, just before serving.
Tips for the best result
Add the soft vegetables late: This is the most common mistake in light stews. Zucchini and green beans cooked for 6 hours turn to mush and wash out the color. Set a timer, so you remember to add them.
Season in layers: Light food needs good seasoning. Salt a little at the start and taste again at the end. Herbs and garlic do much of the work here.
Do not skip the acid: Lemon juice or a splash of vinegar brightens low-fat food, which can otherwise taste flat. A few drops of hot sauce also help.
Swaps and variations
Use turkey breast, or white beans in place of some chicken for a vegetarian twist with broth. Add a spoonful of pesto to each bowl for richness. A pinch of red pepper flakes gives heat. Swap green beans for peas. Frozen cauliflower rice stirred in at the end adds bulk with almost no extra calories.
Do not use chicken thighs if you want a truly low-fat version. They taste better but carry more fat, which defeats the purpose here.
What to serve with it
Serve on its own or with a slice of whole grain toast. A small side salad with vinegar dressing keeps the meal light. A spoon of plain Greek yogurt on top adds creaminess for very few extras. A small apple or a bowl of berries is a light, sweet finish.
Storing, freezing and reheating
Refrigerate for up to 4 days in a covered container. Reheat on the stove or in the microwave until steaming. Cool the pot quickly in a shallow pan.
Freeze in single portions for up to 3 months. The vegetables soften a little, but the stew still tastes good. Thaw overnight in the fridge. Leave a little room at the top of the container for expansion.
Low Cal Crockpot Chicken and Vegetable Stew at a glance
- Prep time: 15 minutes
- Cooking time: 6 hours
- Servings: 6 servings
- Ingredients: 16, led by boneless skinless chicken breasts, yellow onion, carrots, stalks celery
Tips for Low Cal Crockpot Chicken and Vegetable Stew
Use cauliflower rice or a handful of white beans for extra bulk. Swap chicken for turkey breast. It keeps 4 days in the fridge and freezes well in single portions for easy lunches.
Low Cal Crockpot Chicken and Vegetable Stew FAQ
How long does Low Cal Crockpot Chicken and Vegetable Stew take?
Low Cal Crockpot Chicken and Vegetable Stew takes 6 hours of cooking after 15 minutes of prep.
How many people does Low Cal Crockpot Chicken and Vegetable Stew serve?
This recipe makes 6 servings.
What do I need to make Low Cal Crockpot Chicken and Vegetable Stew?
16 ingredients, led by boneless skinless chicken breasts, yellow onion, carrots, stalks celery. Amounts are in the recipe card above.
