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Why You'll Love This high protein slow cooker chicken and kale stew for cold winter nights
- High in Protein: This stew is packed with lean protein from chicken breast, making it perfect for fitness enthusiasts and health-conscious individuals.
- Easy to Make: The slow cooker does most of the work, making this recipe a breeze to prepare and cook.
- Customizable: You can add your favorite spices, herbs, and vegetables to make this stew your own.
- Nourishing: This stew is packed with fiber, vitamins, and minerals from kale, making it a nutritious and filling meal.
- Perfect for Meal Prep: You can make this stew ahead of time and refrigerate or freeze it for later use.
- Delicious: The combination of chicken, kale, and spices creates a rich and savory flavor profile that's sure to please.
- Budget-Friendly: This recipe uses affordable ingredients and makes a large batch, making it perfect for families or individuals on a budget.
- Gluten-Free: This stew is gluten-free, making it suitable for individuals with dietary restrictions.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast, kale, diced tomatoes, chicken broth, and spices. Chicken breast provides lean protein, while kale adds a boost of fiber and vitamins. Diced tomatoes add natural sweetness and acidity, while chicken broth helps to create a rich and savory flavor profile. The spices, including paprika, garlic powder, and onion powder, add depth and warmth to the stew. When selecting these ingredients, choose fresh and organic options whenever possible, and consider using low-sodium chicken broth to reduce salt content.
How to Make high protein slow cooker chicken and kale stew for cold winter nights
Rinse the chicken breast and pat it dry with paper towels. Season with salt, pepper, and your favorite spices.
Heat a skillet over medium-high heat and sear the chicken breast until browned on both sides. Remove from heat and set aside.
Remove the stems from the kale and chop the leaves into bite-sized pieces. Set aside.
Add the seared chicken, chopped kale, diced tomatoes, chicken broth, and spices to the slow cooker. Stir to combine.
Cook the stew on low for 6-8 hours or high for 3-4 hours. Season with salt and pepper to taste.
Serve the stew hot, garnished with fresh herbs and a side of crusty bread or over rice.
Tips for Perfect Results
Choose fresh and organic ingredients whenever possible to ensure the best flavor and nutrition.
Cook the chicken until it reaches an internal temperature of 165°F to avoid overcooking and drying out the meat.
Add aromatics like onions, garlic, and carrots to the slow cooker for added depth and flavor.
Try different spice blends and seasonings to find the perfect flavor combination for your taste preferences.
Let the stew rest for 10-15 minutes before serving to allow the flavors to meld together and the meat to relax.
Portion the stew into individual containers and freeze for up to 3 months for a quick and easy meal.
Common Mistakes to Avoid
-
Overcooking the Chicken:
Fix: Cook the chicken until it reaches an internal temperature of 165°F and remove it from the heat to avoid overcooking.
-
Not Browning the Chicken:
Fix: Sear the chicken in a skillet before adding it to the slow cooker to create a rich and caramelized crust.
-
Not Adding Enough Liquid:
Fix: Add enough chicken broth to cover the ingredients and create a rich and flavorful sauce.
-
Not Seasoning Enough:
Fix: Season the stew liberally with salt, pepper, and your favorite spices to bring out the flavors.
Variations & Substitutions
Add diced jalapenos or red pepper flakes to the stew for an extra kick of heat.
Add sliced mushrooms to the stew for added earthy flavor and texture.
Replace the chicken with roasted vegetables or tofu for a plant-based version of the stew.
Use low-sodium chicken broth and reduce the amount of salt added to the stew for a lower-sodium version.
Storage & Make-Ahead
Store the stew at room temperature for up to 2 hours. Refrigerate or freeze promptly to prevent bacterial growth.
Store the stew in the refrigerator for up to 3-4 days. Reheat to an internal temperature of 165°F before serving.
Portion the stew into individual containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat to an internal temperature of 165°F before serving.
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 recipe gluten-free?
Yes, this recipe is gluten-free. However, if you're using a store-bought chicken broth, be sure to check the ingredients list for any gluten-containing ingredients.
Can I use frozen kale?
Yes, you can use frozen kale in this recipe. Simply thaw the kale according to the package instructions and squeeze out any excess water before adding it to the stew.
Can I add other vegetables to the stew?
Yes, you can add other vegetables to the stew, such as carrots, potatoes, or zucchini. Simply adjust the cooking time according to the vegetable's cooking time.
Is this recipe suitable for meal prep?
Yes, this recipe is perfect for meal prep. Simply portion the stew into individual containers and refrigerate or freeze for later use.
Can I make this recipe in a Dutch oven?
Yes, you can make this recipe in a Dutch oven. Simply brown the chicken and cook the stew on the stovetop or in the oven, adjusting the cooking time according to the Dutch oven's cooking time.
high protein slow cooker chicken and kale stew for cold winter nights
Ingredients
- 1.5 lbs 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 ingredients. Chop the onion, garlic, and red bell pepper. Remove the stems from the kale and coarsely chop the leaves.
- Step 2: Brown the chicken. Heat a large skillet over medium-high heat. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- Step 3: Soften the onion and garlic. Reduce the heat to medium and add the chopped onion and garlic to the skillet. Cook until the onion is translucent, about 5 minutes.
- Step 4: Add the kale and cook until wilted. Add the chopped kale to the skillet and cook until wilted, about 3-5 minutes.
- Step 5: Add the remaining ingredients to the slow cooker. Add the browned chicken, cooked onion and kale mixture, diced tomatoes, chicken broth, thyme, salt, and pepper to the slow cooker. Stir to combine.
- Step 6: Cook the stew. Cook the stew on low for 6 hours or high for 3 hours.
- Step 7: Serve and enjoy. Serve the stew hot, garnished with chopped fresh parsley.
Recipe Notes
- Storage tip: Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the ingredients and brown the chicken up to a day in advance. Store in the refrigerator until ready to cook.
- Substitution: Swap the chicken breast for chicken thighs or a combination of both.
- Pro tip: Use fresh kale for the best flavor and texture.
