
Chicken Stew
This Chicken Stew provides 34g protein and 507 calories per serving—a warm, satiating option that batches into 6 servings across one prep session. Quick stovetop cooking means 204g protein ready for reheating before training or first thing in the morning. Ideal for cutting phases where volume and satiety matter as much as hitting protein targets.
Ingredients
- •Yellow Onion
- •Celery
- •Garlic(240g)
- •Carrots(227g)
- •Chicken Thigh, Boneless Skinless(794g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Flour, All-Purpose, White(60g)
- •Butter(30g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Potato, Yukon Gold(680g)
- •Parsley, Fresh(5g)
- •Thyme, Dried(3g)
- •Rosemary, Fresh(3g)
- •½ tsp dried sage ($0.05)
- •¼ Tsp Black Pepper (Freshly Cracked, $0.02)
- •Low Sodium Chicken Broth(480g)
- •Vegetable Broth, Low Sodium(480g)
- •Parsley, Fresh(15g)
Instructions
- 1Dice the onion and celery, mince the garlic, slice the carrots, and cut the potatoes into bite-sized pieces. Cut the chicken thighs into 1-inch pieces and toss with the flour until evenly coated.
- 2Heat the butter and olive oil in a large pot over medium heat until sizzling, about 2 minutes. Add the flour-coated chicken and cook 5–7 minutes without stirring until the bottom is golden brown, then stir and cook another 3–4 minutes until browned on all sides. Transfer the chicken to a clean bowl with a slotted spoon.
- 3Add the onion, celery, garlic, and carrots to the same pot over medium heat. Cook 4–5 minutes, stirring occasionally, until the onions soften and release moisture; use this to scrape up the browned bits from the bottom of the pot.
- 4Sprinkle the remaining flour over the vegetables and cook over medium heat for 2 minutes, stirring constantly, until the flour coats the bottom of the pot.
- 5Return the browned chicken to the pot along with the potatoes, parsley, thyme, rosemary, chicken broth, and vegetable broth. Stir to combine and dissolve any flour from the bottom.
- 6Cover the pot and bring to a boil over medium-high heat, about 5–7 minutes. Once boiling, remove the lid, reduce heat to medium-low, and simmer uncovered for 30–35 minutes, stirring occasionally, until the potatoes are tender and the broth has thickened.
- 7Taste and adjust salt as needed. Stir in fresh chopped parsley if desired.
- 8Divide the stew evenly into 6 airtight containers while hot. Refrigerate for up to 4 days or freeze for up to 3 months.
Nutrition — Per Serving
507
calories
34g
protein
18g
fat
- Carbohydrates
- 55g
- Saturated fat
- 5.3g
- Sodium
- 569 mg
- Dietary fiber
- 6.6g
6 servings per batch · ~505g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Stew have per serving?
Each serving delivers 34g of protein and 507 calories with 18g fat and 55g carbs. The higher carb content (55g) makes this more carb-forward than other chicken-based recipes in the library.
How long does Chicken Stew take to prep?
This quick prep soup yields 6 servings at once, making it an excellent option for batch-prepping lunches or dinners for the entire week. Stovetop preparation simplifies the cooking process.
Is Chicken Stew good for muscle gain?
At 34g protein, 507 calories, and 55g carbs per serving, this recipe is well-suited for muscle gain phases where you need carbohydrates to support training volume and recovery. The stew format also aids digestion and nutrient absorption compared to other preparation methods.
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