Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This healthy batch cooking chicken and kale stew for busy families
- Easy to Make: This recipe requires minimal prep time and can be cooked in under an hour, making it perfect for busy weeknights.
- Packed with Nutrients: Chicken and kale are both excellent sources of protein, vitamins, and minerals, making this stew a nutritious and balanced meal option.
- Customizable: You can adjust the level of spiciness, add your favorite vegetables, or use different types of protein to suit your family's tastes.
- Make-Ahead Friendly: This recipe can be prepared up to 2 days in advance, making it perfect for meal prep or busy schedules.
- Freezer-Friendly: You can freeze the stew for up to 3 months, making it a great option for future meals.
- One-Pot Wonder: This recipe can be cooked in one pot, making cleanup a breeze and reducing kitchen clutter.
- Cost-Effective: This recipe uses affordable ingredients and makes a large batch, making it a budget-friendly option for families.
- Delicious: The combination of tender chicken, flavorful kale, and aromatic spices creates a truly satisfying and delicious meal.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast or thighs, kale, onions, garlic, carrots, celery, diced tomatoes, chicken broth, and spices. Each of these ingredients plays a crucial role in creating a balanced and flavorful stew. The chicken provides lean protein, while the kale adds a boost of vitamins and antioxidants. The onions, garlic, carrots, and celery create a flavorful base, while the diced tomatoes add a touch of acidity and sweetness. The chicken broth helps to thin out the stew and add moisture, and the spices bring everything together with a blend of warm, aromatic flavors. When selecting these ingredients, choose fresh and organic options whenever possible, and consider using leftover vegetables or chicken to reduce waste.
How to Make healthy batch cooking chicken and kale stew for busy families
Heat 2 tablespoons of olive oil in a large pot over medium heat until it reaches 350°F.
Add 1 large onion, chopped, to the pot and sauté until it's translucent and starting to caramelize, about 5 minutes.
Add 3 cloves of minced garlic and 1 teaspoon of dried thyme to the pot, stirring to combine. Cook for 1 minute, until fragrant.
Add 1 pound of boneless, skinless chicken breast or thighs, cut into 1-inch pieces, to the pot, along with 2 medium carrots, peeled and chopped, and 2 stalks of celery, chopped. Cook until the chicken is browned on all sides, about 5-7 minutes.
Add 2 cups of chopped kale, stems removed and discarded, and 4 cups of chicken broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, until the kale is tender and the stew has thickened, about 20-25 minutes.
Season the stew with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs, if desired.
Tips for Perfect Results
Using fresh, organic ingredients will result in a more flavorful and nutritious stew. Choose the best quality chicken, kale, and vegetables you can find.
Kale can quickly become overcooked and mushy. Add it to the pot towards the end of cooking time, and stir frequently to prevent burning.
If you prefer a milder stew, reduce the amount of garlic and spices. For a spicier stew, add more garlic or red pepper flakes.
A large pot is essential for cooking a big batch of stew. Choose a pot that's at least 6 quarts in size to ensure everything cooks evenly.
After cooking, let the stew rest for 10-15 minutes before serving. This allows the flavors to meld together and the stew to thicken.
Don't be afraid to try new ingredients or spices to create different variations of the stew. This will keep the recipe interesting and prevent boredom.
Involve your family in the cooking process, especially kids. This will not only teach them important cooking skills but also create lasting memories.
Cool the stew to room temperature, then refrigerate or freeze it promptly. This will prevent bacterial growth and keep the stew fresh for a longer period.
Common Mistakes to Avoid
-
Overcrowding the Pot: What goes wrong: Overcrowding the pot can lead to uneven cooking, where some ingredients are undercooked while others are overcooked.
Fix: To avoid overcrowding, cook the stew in batches if necessary, or use a larger pot to ensure everything has enough room to cook evenly.
-
Not Browning the Chicken: What goes wrong: Failing to brown the chicken can result in a stew that lacks flavor and texture.
Fix: To fix this, make sure to brown the chicken properly before adding the other ingredients. This will create a rich, caramelized crust on the chicken that adds depth to the stew.
-
Not Seasoning Enough: What goes wrong: Underseasoning the stew can lead to a bland, unappetizing flavor.
Fix: To fix this, taste the stew regularly and adjust the seasoning as needed. Add more salt, pepper, or other spices to taste, and don't be afraid to experiment with different seasoning combinations.
-
Not Letting it Rest: What goes wrong: Not letting the stew rest can result in a stew that's too thin or watery.
Fix: To fix this, let the stew rest for at least 10-15 minutes before serving. This allows the flavors to meld together and the stew to thicken, resulting in a more satisfying and filling meal.
Variations & Substitutions
Add diced jalapenos or red pepper flakes to the stew for an extra kick of heat.
Replace the chicken with tofu or tempeh, and use vegetable broth instead of chicken broth.
Use gluten-free chicken broth and be sure to check the ingredients of any store-bought spices or seasonings.
Use low-sodium chicken broth and reduce the amount of salt added to the stew.
Cook the stew in a slow cooker on low for 6-8 hours or on high for 3-4 hours.
Cook the stew in an Instant Pot on high pressure for 10-15 minutes, followed by a 10-minute natural release.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After 2 hours, it's recommended to refrigerate or freeze the stew to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 3 days. Cool the stew to room temperature, then transfer it to an airtight container and refrigerate. Reheat the stew to an internal temperature of 165°F before serving.
The stew can be frozen for up to 3 months. Cool the stew to room temperature, then transfer it to an airtight container or freezer bag and freeze. When ready to eat, thaw the stew overnight in the refrigerator, then reheat it 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.
Can I use frozen kale?
While fresh kale is preferred, you can use frozen kale as a substitute. Simply thaw the kale according to the package instructions, then squeeze out as much water as possible before adding it to the stew.
Is this recipe gluten-free?
The recipe is gluten-free as long as you use gluten-free chicken broth and check the ingredients of any store-bought spices or seasonings. Be sure to read labels carefully to ensure that all ingredients are gluten-free.
Can I add other vegetables to the stew?
Absolutely! This recipe is highly customizable, so feel free to add your favorite vegetables to the stew. Some options include diced bell peppers, sliced mushrooms, or chopped zucchini. Just be sure to adjust the cooking time accordingly based on the vegetables you add.
Can I make this in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the chicken and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
How do I reheat the stew?
To reheat the stew, simply place it in a saucepan over medium heat, stirring occasionally, until the stew is heated through to an internal temperature of 165°F. You can also reheat the stew in the microwave, stirring every 30 seconds, until hot and steaming.
Can I freeze the stew for later?
Yes, you can freeze the stew for up to 3 months. Cool the stew to room temperature, then transfer it to an airtight container or freezer bag and freeze. When ready to eat, thaw the stew overnight in the refrigerator, then reheat it to an internal temperature of 165°F before serving.
Is this recipe suitable for a large crowd?
This recipe makes a large batch of stew, perfect for feeding a crowd. Simply multiply the ingredients as needed to feed your group, and adjust the cooking time accordingly. You can also make the stew in advance and reheat it as needed.
healthy batch cooking chicken and kale stew for busy families
Ingredients
- 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 4 cups chicken broth
- 1 can (14.5 oz) diced tomatoes
- 1 cup diced carrots
- 1 cup diced potatoes
Instructions
- Step 1: Prepare the Ingredients. Chop the onion, kale, and garlic. Cut the chicken into 1-inch pieces. Dice the carrots and potatoes.
- Step 2: Heat the Oil and Cook the Chicken. In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium-high heat. Add the chicken and cook until browned, about 5-7 minutes. Remove the chicken from the pot and set aside.
- Step 3: Cook the Aromatics. In the same pot, add the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Add the garlic and cook for an additional minute.
- Step 4: Add the Vegetables and Spices. Add the chopped kale, diced carrots, and diced potatoes to the pot. Cook for 5 minutes, stirring occasionally. Add the thyme, salt, and pepper, and stir to combine.
- Step 5: Add the Broth and Tomatoes. Pour in the chicken broth and add the diced tomatoes. Stir to combine, then add the browned chicken back to the pot.
- Step 6: Simmer the Stew. Bring the stew to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
- Step 7: Serve and Enjoy. Serve the stew hot, garnished with fresh herbs or a sprinkle of paprika, if desired.
Recipe Notes
- Storage tip: Cool the stew to room temperature, then refrigerate or freeze for later use.
- Make ahead: Prepare the stew up to a day in advance, then refrigerate or freeze until ready to cook.
- Substitution: Swap the kale for spinach or collard greens, if desired.
- Pro tip: Use low-sodium chicken broth to reduce the salt content of the stew.
- Variation: Add diced bell peppers or zucchini to the stew for added flavor and nutrients.
- Freezer tip: Freeze the stew in individual portions for a quick and easy meal on a busy day.
