This Chicken and Zucchini Stew is a wholesome, comforting dish perfect for busy weeknights.
Packed with lean chicken breast, fiber-rich zucchini, and nutrient-dense vegetables, it’s naturally low in carbs and high in protein.
Light yet satisfying, it offers healthy fats from olive oil and makes a quick, easy, and nourishing option for everyday meals or meal prep.
Hearty Chicken and Zucchini Stew
Equipment
- 1 medium pot (4–5 L)
- 1 chopping board
- 1 knife
- 1 Wooden Spoon or Spatula
- 1 Measuring cup
- 1 tablespoon
Ingredients
- 1 kg green zucchini diced
- 400 g chicken breast diced
- 1 medium onion chopped
- 1 red bell pepper diced
- ¼ cup rice washed and drained
- 1 tablespoon tomato paste
- 1 teaspoon sweet paprika
- 2 teaspoons dried mint
- Salt to taste
- 4 tablespoons olive oil
- 4 –5 cups boiling water
Instructions
- Prepare the Ingredients: Start by washing the zucchini thoroughly under running water to remove any dirt or residue. Dice the zucchini into medium-sized cubes for even cooking. Chop the onion finely and dice the red bell pepper into small pieces. Wash and drain the rice carefully to remove excess starch, which helps keep the stew light and prevents the grains from sticking together. Dice the chicken breast into bite-sized cubes, ensuring uniform pieces for consistent cooking.
- Heat the Olive Oil: Place a medium-sized pot on the stove over medium heat. Pour in the olive oil and allow it to warm until it shimmers slightly. Olive oil adds a healthy source of fat and a subtle richness to the stew. Be careful not to overheat the oil, as it may burn and create a bitter taste.
- Brown the Chicken: Add the diced chicken breast to the warm olive oil. Spread the pieces evenly across the bottom of the pot. Let the chicken cook undisturbed for a few minutes so it can release its natural juices. Once it starts to brown lightly, stir the chicken gently to ensure even browning. This step locks in flavor and gives the stew a rich, savory base.
- Sauté the Onions: Add the chopped onions directly to the pot with the browned chicken. Stir frequently for 3–5 minutes until the onions become soft, translucent, and fragrant. Sautéing the onions releases their natural sweetness, which forms a flavorful foundation for the stew.
- Incorporate Tomato Paste: Spoon in the tomato paste and stir it into the chicken and onion mixture. Allow the paste to cook for 2–3 minutes, stirring constantly, until its aroma develops and the raw taste disappears. Tomato paste adds depth, color, and a subtle tangy sweetness that enhances the overall flavor profile.
- Add Sweet Paprika: Sprinkle the sweet paprika over the mixture and stir well to combine. Paprika introduces a mild warmth and vibrant color to the stew, balancing the richness of the chicken and tomato base.
- Introduce the Zucchini: Carefully add the diced zucchini to the pot. Stir gently to coat the zucchini with the seasoned chicken and onion mixture. Cover the pot with a lid and cook on low heat for 5–7 minutes, stirring occasionally. This step allows the zucchini to soften slightly without turning mushy, retaining its subtle sweetness and texture.
- Pour in the Boiling Water: Slowly add 4 cups of boiling water to the pot, ensuring the ingredients are evenly submerged. The hot water helps maintain a steady cooking temperature and prevents the chicken from cooling down. Allow the mixture to simmer gently for a few minutes to meld the flavors together.
- Add Rice and Red Bell Pepper: Once the zucchini has softened halfway, stir in the washed and drained rice along with the diced red bell pepper. Cover the pot again and simmer on low heat. The rice will cook and absorb the flavorful broth while the red bell pepper softens, adding a sweet and colorful touch to the stew.
- Monitor and Adjust Water Levels: As the stew simmers, check the water level occasionally. If the liquid seems low, add a little more boiling water to maintain a soupy consistency. Stir gently to prevent the rice from sticking to the bottom of the pot and ensure even cooking.
- Season and Add Dried Mint: Once the rice and vegetables are tender, add salt to taste. Sprinkle in the dried mint and stir thoroughly. The mint adds a fresh, aromatic note that complements the mild flavors of the chicken and zucchini, giving the stew a traditional Mediterranean touch.
- Final Simmer and Rest: Turn off the heat and allow the stew to rest for 3–5 minutes with the lid on. This helps the flavors settle and allows the rice to finish absorbing the liquid, creating a perfectly balanced, flavorful dish.
- Serve and Enjoy: Spoon the stew into bowls while warm. Garnish with a sprinkle of extra dried mint or a drizzle of olive oil if desired. This hearty, protein-rich, and fiber-filled stew pairs wonderfully with fresh bread or a light side salad, making it an ideal choice for a nourishing family dinner or meal prep for the week.
Notes
- This stew is naturally low in carbs and high in protein, making it ideal for a healthy diet.
- Use fresh, firm zucchini to ensure it holds its shape during cooking.
- Diced chicken breast cooks quickly, but don’t overcook to avoid dryness.
- Rinsing the rice removes excess starch, preventing it from becoming sticky.
- Adjust water levels during cooking for desired consistency – thicker or more brothy.
- Dried mint can be substituted with fresh mint if preferred; add at the end for maximum flavor.
- Sweet paprika enhances flavor and color; smoked paprika can add a smoky twist.
- This recipe is excellent for meal prep and reheats well without losing flavor.
- Use a medium-sized pot with a lid to retain steam and flavor while cooking.
- Stir gently when adding vegetables to prevent breaking or mashing the zucchini.
Chef’s Secrets for Perfect Stew
The key to a flavorful Chicken and Zucchini Stew lies in layering flavors.
Start by browning the chicken properly; this locks in juices and develops a savory base.
Sautéing onions and tomato paste releases natural sweetness and richness, which forms the foundation of the stew.
When cooking zucchini, resist the urge to over-stir or overcook—keeping it slightly firm preserves texture and taste.
Incorporating boiling water instead of cold ensures the stew maintains consistent heat, allowing rice to cook evenly without becoming mushy.
Finally, adding dried mint at the end elevates the aroma and adds a signature Mediterranean touch.
For extra depth, consider a splash of lemon juice or a pinch of crushed red pepper just before serving.
Serving Suggestions for Family Meals
This Chicken and Zucchini Stew shines as a standalone main dish, but it can also be paired with simple sides.
Serve it with a slice of warm, crusty bread or garlic pita to soak up the flavorful broth.
A light green salad or cucumber-tomato salad provides a refreshing contrast to the rich stew.
For a heartier meal, offer roasted potatoes or quinoa alongside.
Garnishing with a sprinkle of fresh herbs, like parsley or cilantro, adds freshness and visual appeal.
This stew also works perfectly for meal prep: portion it into containers for a week of quick, nutritious lunches or dinners.
Storage Tips for Maximum Freshness
Allow the stew to cool completely before storing to prevent condensation and sogginess.
Transfer it into airtight containers and refrigerate for up to 3–4 days.
For longer storage, freeze the stew in freezer-safe containers or zip-lock bags for up to 2 months.
When reheating, gently warm on the stovetop or microwave, adding a splash of water or broth if the rice has absorbed too much liquid.
Avoid overcooking during reheating to maintain the zucchini’s texture and prevent the chicken from drying out.
Label containers with the date to track freshness and enjoy consistent quality every time.
Frequently Asked Questions
1. Can I use other vegetables instead of zucchini?
Yes, you can substitute or add vegetables such as yellow squash, carrots, or bell peppers. Keep in mind that cooking times may vary slightly, so add denser vegetables earlier in the process.
2. Is this stew suitable for meal prep?
Absolutely. The stew holds up well in the refrigerator and freezer. Portion it into containers and reheat gently, ensuring the zucchini retains its texture and the chicken stays tender.
3. Can I use brown rice or quinoa instead of white rice?
Yes, brown rice or quinoa can be used, but they may require additional water and a longer cooking time. Adjust the liquid to ensure proper cooking and consistency.
4. How can I make this stew spicier?
Add a pinch of crushed red pepper flakes, a small diced chili, or a dash of cayenne powder while cooking. Start with a small amount and taste as you go to control the heat.
5. Can I prepare this stew in advance?
Yes, you can assemble the ingredients ahead of time. Keep the vegetables, chicken, and seasonings separate in the fridge. When ready to cook, combine everything and follow the cooking instructions for a fresh, flavorful meal.
