BUILD A HEALTHY MEAL: Heart-Healthy Chicken Stew

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil is healthier with a higher smoke point.

chicken breast

🥗Healthier: turkey breast

💰Cheaper: chicken thighs

Turkey breast is leaner, while chicken thighs are more economical.

low-sodium chicken broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth is fresher and can be lower in sodium.

diced tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: canned tomatoes

Fresh tomatoes can be more nutritious, while canned is often cheaper.

Trim any extra fat off the chicken thighs.

Season the chicken with salt-free creole seasoning.

Add canola oil to a pan and heat over medium heat.

Add the seasoned chicken to the pan and brown on both sides.

Remove the browned chicken from the pan and set aside.

Add chopped onions, green onions, bell peppers, and fresh celery to the pan.

Add chopped garlic and cook until the vegetables are clear.

Add dry roux to the pan and stir in salt-free creole seasoning, reduced sodium chicken broth, and water until there are no lumps.

Bring the mixture to a boil and simmer for about 25 minutes or until the gravy reaches the desired thickness, adding more water if necessary.

Add the chicken back to the pan and cover.

Cook on medium-low heat for another 25 minutes or until the chicken reaches an internal temperature of 165 degrees Fahrenheit, stirring occasionally to prevent sticking.

Remove the lid during the last five minutes of cooking to let the gravy thicken.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary