In this video, I will be sharing how I cooked my chicken and veggie stew with chicken breast, bell peppers, fresh tomatoes, white beans and dark leafy greens to create a flavorful and healthy protein and vegetable mixture to add to my rice for a balanced meal all together.
Steps for making the chicken and veggie stew:
1. Dice bell peppers, tomatoes and chicken breast. (if you’re not using pre-diced onions and crushed garlic, also dice onions and mince garlic)
2. Heat up olive oil on a hot pan and add in diced onions, followed by crushed garlic.
3. Add 2 tbsp of butter and cook until melted.
4. Add 1/2 can of tomato paste (6 oz can) and mix together.
5. Add diced chicken, salt &.pepper to taste, and cook for 2-3 minutes
6. Add diced bell peppers, salt & pepper to taste.
7. Add diced tomatoes, salt & pepper to taste.
8. Add Flavorgod everything seasoning, paprika, garlic powder and chopped onion flakes; cook for 5-10 minutes.
9. Drain and rinse white beans, add to stew, cook for 2-3 minutes.
10. Add cruciferous crunch mix, salt & pepper to taste, cook for 1-2 minutes.
Serve stew over rice!
Timestamps:
00:00 Introduction
02:46 Prep bell peppers
03:44 Prep tomatoes
04:20 Prep chicken
05:21 Cook onion & garlic
06:18 Add butter & tomato paste
07:17 Add chicken
07:47 Add bell peppers
08:19 Add tomatoes
08:35 Season
09:35 Add beans
10:07 Add leafy greens
11:11 Final product
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Hi I’m Hyundai The dietitian and welcome to healthy Made Simple where I show you how to make healthy eating simple in this video I will be sharing a chicken and vegetable stew that I put together using chicken breast bell peppers fresh tomatoes white beans and some leafy
Greens and I stewed all of that together along with some onion and garlic and then put that stew over some rice for a balanced meal all together now I’ll be honest I don’t like cooking with raw chicken too often um I get very anxious around salmonella food born illnesses
And cross contamination so anytime I’m working with raw chicken I’m constantly washing my hands with soap I’m constantly making sure surfaces have been sanitized the raw chicken get near anything and it tends to be a little bit stressful for me so I tend to avoid cooking with raw chicken and you may
Have noticed I share a lot of pre-cooked chicken ideas on my channel mainly because of that purpose because I just don’t like dealing with raw chicken but at the same time I also know that chicken is of course a lean source of protein and it’s an affordable option as
Well I’m trying to be more budget friendly at home and what we do with a chicken is we buy them from Costco and it comes in I believe a six-pack and each pack has about two chicken breast in there and we just buy that from Costco we put that in our freezer and
The packs just perforate out one at a time so anytime we need to we’ll just take a pack out defrost that and use it so for this meal you’ll see that I used a whole pack of chicken it came with the two chicken breasts along with all the
Vegetables that are going in there as well so if you’re like me whether you don’t like cooking with chicken but want to incorporate more chicken into your diet and you’re looking for a way to do chicken breast without it being Dr dry and Bland this is a great meal option
Because it gets stewed and all those veggies and of course the spices that I add in there it’s very flavorful and it’s not dry at all so this is a great option for you know cooking something ahead the stew that you’re going to have in your fridge to be able to pull out
And reheat and use throughout the week so if you’re interested stay tuned for my chicken and veggie stew coming up let’s go all righty here’s a preview of that chicken and veggie stew with lots of vegetables lots of protein in there I cannot wait to show you how I put this
All together now to start out with I’m going to use these tricolored bell peppers the red orange and yellow ones I love using these anytime I’m cooking they’re high in vitamin C they’re packed with nutrients so it’s a great way of adding a nutrient boost to your dishes
So I’m just going to remove the the flesh part of the bell peppers remove the membranes that are inside um this is the same process I follow anytime I’m working with bell peppers and I do like to cut them up into smaller pieces to add in because I like how they blend
Into the stew so I’m going to dice them up into small pieces um and create a nice big bowl of vegetables for me to be able to use for this dish feel free to make the pieces bigger if you prefer that you prefer a little bit more crunch
But I do like how these blend in when I cut them up into smaller pieces and there we go we’re going to have a nice big bowl of bell peppers to use for this dish as one of our vegetable components and then the next is going to be these
Tomatoes now these are tomatoes on the vine I get them from that box that they sell at Costco and I just love how juicy and flavorful these tomatoes are I typically will use some sort of a canned or Jarred tomatoes sauce in my dishes but I had these Tomatoes at home and
They just look so juicy and flavorful that I thought this would be a great component to the stew and it was and you can see how juicy these Tomatoes were I made sure to scoop up all of that juice into my bowl so that it can go into my
Stew to create more um of a juiciness to it all right next up is my chicken breast now I used a pack of the chicken breast from that six-pack from Costco and it does come with two chicken breasts and I’m drying them up mainly because I do not like touching the
Sliminess of the chicken and I’m also removing any little fatty pieces or stringy pieces that I’m seeing cuz I do not like chewing on that um when I’m eating my chicken breast and then I’m going to dice these up into really small pieces now you can make these bigger
Pieces if you like but I do like them this size for the stew because it just Blends in so much nicer with the size of the vegetables in there and that’s right around the size you’re going for it’s small so it does take a little bit of
Time to get there feel free to put the make the chicken pieces bigger if that makes it easier on you to get all of these guys iced up all right so let’s get to cooking I’m going to start with my extra virgin olive oil from Trader
Joe’s and I’m going to add a decent helping of olive oil to the bottom cuz this will be a big dish and then I’m going to use the shortcut I always like to use and add in some diced onions I love adding onions and garlic to my
Dishes but I ha hate chopping them up so I love using this shortcut and I’m going to use about a half of this pack of the diced onions from Trader Joe’s they also sell diced onions Frozen if you don’t have a Trader do near you check out the
Frozen aisle of your grocery store and I’m going to cook those onions for about 1 to 2 minutes until they’re right around translucent and they’ve started getting you can kind of smell that onion cooking and then I’m going to add in four cubes of my crushed garlic I see a
Lot of um videos nowadays where people are making their own own crushed garlic at home if you have the power and the means to do that good for you keep going I’m probably going to be using this crushed garlic until I have a little bit more time to be chopping up my own
Garlic at home plus I don’t like how it makes my hand smell afterwards so I like this as an option to be able to just throw garlic into any dish and then I’m going to add in 2 tablespoons of butter and this is good old unsalted butter and
This is going to be the fat component of my dish that makes it that hearty stew and there you go there’s the unsalt and butter I think this is just the the one from Trader Joe’s that I was using and I’m going to let that butter melt
Into my onion and garlic mix and that’s really going to help bring um more um flavor to the dish as well all right and then next I’m going to go in with a half can of this small can of tomato paste from Trader Joe’s and that’s going to
Help flavor my chicken which is going to be going in next so I’m going in with about half of the can and this was a trick I used during my dietetic internship actually um to add in tomato paste like this to your butter and onion and garlic mix before you add in your
Protein to create a lot of flavor so I’m going to mix that all together until right around there and then add in my diced chicken and then I’m going to go in with my salt and pepper I didn’t get a video shot of my diced chicken going
In cuz I was so nervous about cross contamination but there it is there’s the chicken and there goes my salt and pepper in there and you’ll see me salt and pepper along the way as I add each component to this dish to make sure it’s flavorful all right so I’m going to cook
My chicken for about 2 to 3 minutes until it doesn’t look raw anymore it’s not going to be cooked all the way through just yet but you see how it’s that kind of more white color cuz it’s cooked up and then next I’m going to add in my diced bell peppers to start
Cooking those up a little bit and as I mentioned before anytime I I’m adding in a component I’m adding in salt and pepper as well so I’m going to do salt and pepper I do a couple rounds of my shakers for both salt and pepper and I’m
Going to let the chicken and the bell peppers cook up together a little bit mix all of that together and this is where it kind of starts getting easier from this point forward with cooking this in goes the diced tomatoes next make sure you get all the juices in there cuz that’s going
To make it Stewie and then salt and pepper of course along the way and I know it looks like I’m adding a lot of salt and pepper but it’s really not it’s just a couple rounds of my shaker so not too much if you’re looking at the size
Of the whole dish and then I go in with this everything seasoning this is kind of one of my go-tos to really make my dishes flavorful and then next goes the paprika and the rest the rest of the spices are very common spices that I think most people do have at home like
Paprika garlic powder is going in next as well and anytime I’m adding in spices my measure is put as much as you think you need and then top it off with some extra more and then in goes the onion flakes these are those dried onion flakes I get from Costco so that um
Again more flavor to the dish even though there’s fresh onions in there some dried onions add more flavor as well okay mix all of that together until everything is mixed together nicely and all those spices are Blended in throughout the dish and then I’m going
To cover and cook that for about 5 to 10 minutes I want to make sure that chicken Cooks through in the meantime I’m going to drain and rinse my white beans these are organic Great Northern beans and anytime I’m rinsing my beans I make sure all of those bubbles that you see on
There while you’re rinsing it make sure all of those bubbles are gone so all that canning liquid is gone because that’s where a lot of the salt typically lies all right let’s add in the drained and rinsed white beans and mix that together and once that’s in there I’m
Going to cook it for a couple more minutes just to make sure that the beans come to temperature as well they’re canned beans so it’s not like they need a cook but um just to bring them to temperature and then next I’m going to add in this cruciferous crunch
Collection which has kale brussels sprouts broccoli green and red cabbage I get this from Trader Joe’s but I think most grocery stores will have some sort of a similar mix that has dark leafy greens and I’m going to add that as my last component I didn’t want to add that
Too early on cuz I don’t want to lose too many of the nutrients from those leafy greens so I add them right towards the end and I’m going to add in about a third of the pack just to have it mixed in but I don’t want it to be too
Prominent in there but I do want that nutrient boost coming from it and again salt and pepper in it goes and then that’s only going to cook for maybe another 1 to 2 minutes just for them to soften up if you feel like you really
Need to cook them down you can cook it for longer but to retain the nutrient value as much as possible I do limit the cook time now to about 1 to 2 minutes covered and then it’ll be ready so while that’s finishing up I’m going to heat up
My rice this is just plain old white rice that are actually leftovers for my mom that I’m going to be using for this dish white rice and brown rice are not too different so I don’t mind having white rice every once in a while all
Righty and there is my stew all done and ready to go to go on top of my rice this really came together beautifully it was so delicious um it was really everything was cooked from scratch for this one and it was relatively simple to make just a little bit more timec consuming but
Overall very simple to make Al together and there’s that delicious bite of veggies and chicken and I did about a third of my bowl as rice and then I just topped off the rest about more than 2third of my bowl was this veggie and um
Chicken stew mix to make sure I had a good balance between my carbs my vegetables in protein once everything came together and there you go there is that delicious bowl and I actually had some of these leftovers it ran out of rice I had some of the leftovers with
Some PE bread and dip that in there and that was still really good but there is that bite of my chicken and veggie stew all together and along with the rice in there you’ll see the rice at the bottom kind of mixing in and it all came
Together so nicely it was so filling and delicious to have as an option for any night and any dinner thank you so much for watching I hope this video helped give you an idea of how you can use basic simple ingredients such as chicken breast bell peppers tomatoes and beans
And some leafy greens to really put together a flavorful stew that’s going to be meal prepped and meal planned ahead of time to have as an option in your fridge throughout the week and all you have to do is just warm it up maybe along with some rice or you could
Probably put this over pasta too and I bet you it would still taste pretty good um and it would create a complete meal all together thank you so much for watching healthy Made Simple if you haven’t already done so make sure to hit that subscribe button and follow my
Channel for more ideas for meals and snacks that are simple healthy ways of preparing food for yourself and your family to make better and healthier choices thank you again for staying tuned and be on the lookout for my future videos I hope you have a wonderful day Bye-bye