Recipe for Filling Chicken and Brown Rice Stew (Weight Loss Friendly!)

A hot stew can be filling, comforting, and nutritious. That’s perfect when you’re looking to lose weight and be healthy. This stew has hearty brown rice, tender chicken, and tons of delicious vegetables. It’s a balanced one-pot meal with protein, fiber, and healthy fats, and it’s gluten-free.

Variations and Serving Suggestions

• You can always swap vegetables to use whatever you have. Eggplant, cauliflower, and green beans are especially good in this recipe.
• Add extra vegetables for a higher-fiber, more filling stew that has a lower calorie density.
• You can swap brown rice for barley, whole-wheat pasta, or bulgur.
• The stew is a balanced meal on its own, or optional toppings for your stew include 1 ounce of shredded low-fat cheese, a few slices of avocado, chopped parsley or cilantro, and ½ ounce of cashew halves.
• For a smaller portion or a lower-calorie filling meal, have some stew on a bed of greens.
• Leftovers make great next-day lunches or you can freeze leftovers for another time. Try making a big batch when you have time.

Adjustments for Special Diets

• Keto/low-carb: Omit the brown rice and use only 2 cups of broth.
• Paleo or grain-free: Instead of rice, add 3 cups of cut potatoes when you add the other vegetables. 
• Plant-based/vegan: Instead of chicken, add firm, pressed tofu 

Filling Chicken and Brown Rice Stew

Makes 6 servings

Ingredients

• 2 tablespoons of olive oil, divided
• 20 to 24 ounces of skinless chicken breasts
• 1 large onion, chopped
• 1 cup of celery, chopped
• 1 cup of carrots, sliced
• 2 cloves of garlic, sliced
• 2 cups of cabbage or zucchini, chopped
• 1 bay leaf
• ½ teaspoon of cumin
• ½ teaspoon of rosemary
• 1 cup of brown rice
• 2 to 3 cups of low-sodium broth or water. 
• 1 15-ounce can of stewed tomatoes

Instructions

1. Heat 1 tablespoon of oil in a large pot.
2. Add the chicken and cook for 5 to 6 minutes on each side, or until nearly cooked.
3. Add the other tablespoon of oil and let it heat. Add the onion, celery, carrots, garlic, cabbage or zucchini, bay leaf, cumin, and rosemary. Let cook for 5 minutes.
4. Add 2 cups of low-sodium broth or water and the brown rice. Bring it to a boil and lower it to a simmer for 15 minutes.
5. Add the tomatoes and let them heat. 
6. Serve the stew as desired.

Nutrition information per serving: calories: 250 kcal; total fat: 8 g; total carbohydrates: 27 g; sugar: 5 g; fiber: 4 g; protein: 20 g; sodium: 300 mg; cholesterol: 70 mg

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Reviewed by Heather Tonkins, Lark Health Coach