Scrumptious Chicken Vegetable Stew


Low glycemic microwave meal.

6 servings


  • 2 pounds boneless, skinless chicken thighs or breasts

  • 1 ½ cups carrots, in 1/2-inch chunks

  • 2 cups fresh spinach, shredded

  • 1 (14.5 ounce) can diced tomatoes with juice

  • 1 cup dry lentils

  • ½ cup low-fat chicken broth

  • 1 teaspoon dried Italian herbs

  • 1 teaspoon crushed fennel seed

  • 8 garlic cloves, peeled and sliced

  • Salt and pepper, to taste

  • Parsley sprigs for garnish


  1. Place all ingredients in a large microwave-safe bowl. Stir to combine. Cover; microwave on high power about 25 minutes, or until chicken and vegetables are done. Add more broth if needed. Garnish with parsley.


Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.

Nutrition Facts (per serving)

360 Calories
11g Fat
29g Carbs
36g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 360
% Daily Value *
Total Fat 11g 14%
Saturated Fat 3g 15%
Cholesterol 91mg 30%
Sodium 264mg 11%
Total Carbohydrate 29g 10%
Dietary Fiber 13g 46%
Total Sugars 4g
Protein 36g
Vitamin C 51mg 257%
Calcium 127mg 10%
Iron 8mg 43%
Potassium 935mg 20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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