Chicken and Lentil Stew South Beach Diet Phase 2
Warm, hearty, and packed with nourishment, this Chicken and Lentil Stew is a South Beach Diet Phase 2-approved recipe that's perfect for healthy eating without sacrificing flavor. Featuring tender bites of chicken breast, fiber-rich lentils, and a medley of vibrant vegetables like carrots, celery, and spinach, this stew is brimming with wholesome goodness. Seasoned with aromatic spices such as cumin, turmeric, and smoked paprika, every spoonful is rich in smoky, earthy flavors. Simmered in a light tomato-infused chicken broth, this one-pot wonder is low-carb and high-protein, making it a satisfying, diet-friendly option. Ready in an hour, it’s an excellent choice for meal prep or an easy dinner that serves up to six. Garnish with fresh parsley for a touch of brightness and enjoy a comforting, nutritious meal designed to keep you on track with your health goals.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 pound Boneless, skinless chicken breast
- 1 medium Yellow onion, diced
- 2 medium Carrots, chopped
- 2 stalks Celery stalks, chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground turmeric
- 1 teaspoon Smoked paprika
- 6 cups Chicken broth
- 1 14.5-ounce can Diced tomatoes, no salt added
- 1 cup Dried lentils, rinsed
- 2 cups Spinach, chopped
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Cut the chicken breast into bite-sized pieces. Add the chicken to the pot and sauté for 5-7 minutes until lightly browned. Remove the chicken and set it aside.
In the same pot, add the diced onion, carrots, and celery. Cook for 4-5 minutes until the vegetables begin to soften.
Add the minced garlic, ground cumin, ground turmeric, and smoked paprika to the pot. Stir for about 1 minute until fragrant.
Pour in the chicken broth and add the diced tomatoes with their juice. Bring the mixture to a boil.
Stir in the lentils, reduce the heat to low, cover, and simmer for 25-30 minutes until the lentils are tender.
Return the cooked chicken to the pot and add the chopped spinach. Cook for an additional 5 minutes until the spinach is wilted and the chicken is heated through.
Season the stew with salt and black pepper to taste.
Ladle the stew into bowls and garnish with fresh parsley, if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 828 mg | 36% | |
| Total Carbohydrate | 17.1 g | 6% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 5.5 g | ||
| Protein | 31.7 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 91 mg | 7% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 931 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
