Spanish Chicken Stew
This Spanish Chicken Stew delivers 33g protein and 395 calories per serving—substantial nutrition without excess volume. Quick-preps 4 servings on the stovetop, making it reliable for anyone rotating between proteins without recipe fatigue. The broth-based format hydrates while hitting protein and calorie targets simultaneously.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •½ teaspoon ground black pepper
- •Chicken Thigh, Boneless Skinless(680g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Yellow Onion
- •Bell Pepper
- •Bell Pepper
- •Paprika, Smoked(8g)
- •Oregano, Dried(5g)
- •Rosemary, Fresh(3g)
- •1 bay leaf
- •Garlic
- •Sweet Potato, Baked, Flesh Only
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Tomato, Canned, Crushed
- •Low Sodium Chicken Broth
- •Olives, Black, Canned, Pitted(120g)
- •Raisins, Seedless(60g)
- •Sherry, Dry(15g)
Instructions
- 1Heat 1 tablespoon of the oil over medium-high heat in a Dutch oven or similar large, sturdy pot. Season the chicken with salt and pepper on both sides. Once the oil is hot, add the chicken thighs in a single layer. Brown for 3 to 4 minutes on each side until light golden brown, transfer to a plate. If the chicken won’t all fit in a single layer, brown it in batches. The thighs do not need to be cooked all the way through.
- 2Reduce the heat to medium. To the Dutch oven, add 1 additional tablespoon oil. Add the onion and cook until beginning to soften and turn golden, about 4 minutes.
- 3Stir in the green bell pepper, red bell pepper, smoked paprika, oregano, rosemary, bay leaf, and garlic. Stir constantly for 30 seconds, just until the garlic is fragrant.
- 4Add the sweet potato, crushed tomatoes, and chicken broth. Increase the heat and bring to a rapid simmer. Turn the heat down to low and simmer gently for 15 minutes, stirring periodically.
- 5Add the olives, raisins, and reserved chicken thighs, along with any liquid that has accumulated on the plate. Partially cover the pot and let simmer 20 additional minutes, or until the chicken is cooked through and the vegetables are tender. Remove the chicken to a cutting board. Remove and discard the bay leaf. Once the chicken is cool enough to handle, dice or shred, then return to the pot. Stir in the sherry vinegar. Continue to simmer, uncovered, for another 5 minutes. Taste and adjust seasoning (I found my stew tastes a little sweet, so I like to add a pinch of salt). Sprinkle with parsley. Serve with rice or other grains or bread.
Nutrition — Per Serving
395
calories
33g
protein
23g
fat
- Carbohydrates
- 16g
- Saturated fat
- 4.2g
- Sodium
- 333 mg
- Dietary fiber
- 2.8g
4 servings per batch · ~230g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Spanish Chicken Stew have per serving?
Each serving contains 33g of protein and 395 calories with 23g fat and 16g carbs. The protein-to-calorie ratio is lean, making this a lower-calorie option for hitting protein targets.
How long does Spanish Chicken Stew take to prep?
This quick prep soup recipe yields 4 servings in one stovetop session, making it efficient for batch-cooking multiple lunches or dinners. The low ingredient count keeps active prep time minimal.
Is Spanish Chicken Stew good for fat loss?
At 395 calories and 33g protein per serving, this stew is well-suited for fat loss phases where controlling calorie intake is critical. The low carb content (16g) keeps you in a deficit while maintaining satiety.
