Tomato Basil Chicken Stew
Tomato Basil Chicken Stew provides 34g protein and 420 calories per serving across 6 servings, spreading prep into multiple meals efficiently. Quick stovetop cooking makes this a weeknight option despite stew-style cooking. The volume and broth base keep you full while supporting a calorie target for fat loss phases.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •fine sea salt and freshly ground black pepper
- •Yellow Onion
- •Carrots
- •Mushrooms, Cremini(227g)
- •Garlic(240g)
- •Tomato Paste(30g)
- •Potato, Yukon Gold(680g)
- •Tomato, Canned, Crushed
- •Low Sodium Chicken Broth(480g)
- •Oregano, Dried(5g)
- •1 bay leaf
- •Red pepper flakes(3g)
- •Basil, Fresh(120g)
- •Cream, Heavy Whipping(120g)
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Heat olive oil in a large Dutch oven over medium-high heat. Season chicken with salt and pepper, then add to the pot in a single layer. Sear for 3–4 minutes per side until lightly golden. Transfer to a plate and set aside.
- 2Add the onion and carrots to the pot. Cook for 5 minutes, stirring occasionally, until softened. Add mushrooms and cook another 3 minutes until lightly browned. Stir in garlic and tomato paste and cook for 1 minute, stirring constantly.
- 3Add the potatoes, crushed tomatoes, 2 cups chicken stock, oregano, bay leaf, and red pepper flakes. Stir to combine, then return chicken to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 minutes, until potatoes are tender and chicken is cooked through.
- 4Stir in the fresh basil and heavy cream, and discard the bay leaf. Taste and season with additional salt and pepper as needed.
- 5Ladle into bowls, top with extra basil and Parmesan if desired, and serve warm with crusty bread.
Nutrition — Per Serving
420
calories
34g
protein
16g
fat
- Carbohydrates
- 38g
- Saturated fat
- 6.0g
- Sodium
- 180 mg
- Dietary fiber
- 4.5g
6 servings per batch · ~436g each
Macro data sourced from USDA FoodData Central
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How much protein does Tomato Basil Chicken Stew have per serving?
Each serving delivers 34g of protein and 420 calories with 16g fat and 38g carbs. The higher carbohydrate content makes this a more carb-forward option compared to other tomato-based chicken recipes.
How long does Tomato Basil Chicken Stew take to prep?
This quick prep recipe batch-makes 6 servings on the stovetop, providing excellent meal prep efficiency for a full week of lunches or dinners. The larger batch size spreads active cooking time across more servings than typical 4-serving recipes.
Is Tomato Basil Chicken Stew good for muscle gain?
At 34g protein per serving with 38g carbs and 420 calories, this stew is well-suited for muscle gain where carbohydrate intake supports workout performance alongside high protein delivery. The 6-serving batch size allows efficient meal prep for consistent daily protein consumption.
