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Healthy Low Sodium Chicken and Vegetable Stew

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A wholesome, low-sodium chicken and vegetable stew packed with lean protein and fiber-rich veggies, perfect for weight loss and heart health. Easy to make with simple ingredients and full of natural flavors without added salt.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken thighs, cut into chunks
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 3 medium carrots, sliced
  • 2 celery stalks, chopped
  • 1 medium zucchini, diced
  • 1 cup green beans, trimmed and halved
  • 1 cup diced tomatoes, canned or fresh
  • 4 cups low-sodium chicken broth
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon smoked paprika
  • 1 teaspoon black pepper
  • 1 bay leaf
  • 1 tablespoon fresh parsley, chopped
  • Zest of 1 lemon
  • Optional: 1 cup cooked chickpeas or white beans
  • Optional: 1/2 cup coconut milk

Instructions

  1. Chop all vegetables and cut the chicken into bite-sized pieces. Mince garlic and zest the lemon.
  2. Heat 1 tablespoon olive oil in a large pot over medium heat. Add diced onion and cook for 4-5 minutes until softened and translucent.
  3. Add minced garlic and cook for 30 seconds until fragrant. Add chicken chunks and cook, stirring occasionally, until white on all sides, about 5-7 minutes.
  4. Add carrots, celery, zucchini, green beans, and diced tomatoes. Sprinkle thyme, rosemary, smoked paprika, black pepper, and add the bay leaf. Stir to coat with spices.
  5. Pour in 4 cups low-sodium chicken broth. Scrape the bottom of the pot to release browned bits. Bring to a gentle boil.
  6. Reduce heat to low, cover partially, and simmer for 30 minutes, stirring occasionally.
  7. Check chicken and veggies for tenderness. If desired, stir in optional cooked chickpeas or coconut milk and simmer for another 5 minutes.
  8. Remove bay leaf. Stir in lemon zest and chopped fresh parsley.
  9. Ladle warm stew into bowls and serve, optionally with whole-grain bread or a light salad.

Notes

Do not skip browning the chicken for added flavor. Simmer gently to keep chicken tender and veggies intact. Use fresh herbs and lemon zest to enhance flavor without salt. Flavors deepen after a day in the fridge. Freeze in portions without fresh herbs and lemon zest, adding them fresh after reheating.

Nutrition

Keywords: low sodium, chicken stew, healthy stew, weight loss recipe, low sodium chicken, vegetable stew, easy dinner, gluten-free, dairy-free

Find it online: https://zorbmeal.com/healthy-low-sodium-chicken-and-vegetable-stew-easy-homemade-recipe-for-weight-loss/