Hearty Chicken and Vegetable Stew

Hearty Chicken & Vegetable Stew (Diabetic-Friendly)

🧾 Ingredients (Serves 4–6)

• 1 lb boneless, skinless chicken breast or thighs, diced
• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 celery stalks, sliced
• 1 cup sliced carrots
• 1 cup green beans (fresh or frozen)
• 1 cup zucchini, chopped
• 4 cups low-sodium chicken broth
• 1 cup diced tomatoes (no sugar added)
• 1 tsp dried thyme
• ½ tsp dried rosemary
• ½ tsp black pepper
• Salt to taste
• 1 bay leaf (optional)

---

👩‍🍳 Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chicken and cook until lightly browned (about 4–5 minutes). Remove and set aside.
3. In the same pot, sauté onion, garlic, celery, and carrots for 3–4 minutes.
4. Add broth, tomatoes, herbs, bay leaf, and chicken. Bring to a boil.
5. Reduce heat and simmer 20 minutes.
6. Add green beans and zucchini; simmer another 10–15 minutes until tender.
7. Remove bay leaf, adjust seasoning, and serve.

---

🩸 Why It’s Diabetes-Friendly

• No white potatoes or flour
• High in protein to support steady blood sugar
• Fiber-rich non-starchy vegetables
• Approximately 10–12g carbs per serving (varies by portion)

---

🥦 Lower-Carb Swap Options

• Replace carrots with cauliflower for fewer carbs
• Add spinach or kale at the end for extra nutrients
• Stir in a spoonful of plain Greek yogurt for creaminess without flour