Healthy Stew Recipes for Weight Loss

Stew is a comforting and versatile dish, perfect for colder weather and meal prepping. It is essentially a thicker soup with more solid ingredients-meaning more to love! When made with the right ingredients, stews can be a delicious and nutritious way to support weight loss goals. This article explores various healthy stew recipes, focusing on ingredients and preparation methods that promote satiety, reduce calorie intake, and boost overall health.

Key Ingredients for Weight Loss Stews

Creating a healthy stew for weight loss involves selecting ingredients that are low in calories, high in fiber and nutrients, and promote a feeling of fullness.

• Lean Proteins: Opt for lean protein sources like chicken, turkey, or lean beef. For instance, using boneless, skinless chicken thighs provides flavor and helps maintain tenderness. Consider using a tad less beef in beef stew recipes.
• Vegetables: Load up on non-starchy vegetables such as carrots, celery, onions, and leafy greens. These add bulk to the stew, providing essential vitamins and minerals while keeping the calorie count low. Remember that it is even a stew if it doesn’t include carrots, potatoes, and green peas?
• Legumes: Lentils and beans are excellent sources of plant-based protein and fiber. They contribute to satiety and help regulate blood sugar levels.
• Broth: Use low-sodium vegetable or chicken broth as the base of your stew to control sodium intake and keep the calorie count down.
• Herbs and Spices: Enhance the flavor of your stew with fresh herbs and spices like garlic, thyme, bay leaf, and pepper. These add depth and complexity without adding calories.

General Tips and Tricks for Healthy Stews

• Increase Vegetable Content: Add more fresh vegetables to your stew to boost its nutritional value and reduce its calorie density.
• Reduce Sodium: Use low-sodium broth and avoid adding excess salt. Fresh herbs and spices can compensate for the lack of salt and add flavor.
• Control Fat: Trim excess fat from meat and use oil sparingly when sautéing. Tilit pan and spoon off fat.
• Thicken Naturally: Instead of using heavy cream or flour-based thickeners, consider using cornstarch or mashing some of the potatoes to thicken the stew naturally.

Healthy Beef Stew Recipe

This low-sodium beef stew recipe is packed with fresh vegetables and aromatic garlic, offering a flavorful and low-calorie option.

Ingredients

• 1 tablespoon olive oil
• 1 pound lean beef, cut into bite-sized chunks
• 4 cloves garlic, minced
• 6 cups low-sodium beef broth
• 2 cups water
• 2 tablespoons tomato paste
• 1 teaspoon sugar
• 1 teaspoon dried thyme
• 1 teaspoon Worcestershire sauce
• 1 bay leaf
• 2 medium potatoes, peeled and cubed
• 1 large onion, chopped
• 2 carrots, peeled and sliced
• 2 celery stalks, chopped

Instructions

1. Heat oil in a large pot over medium-high heat. Add beef and sauté until brown on all sides, about 5 minutes.
2. Add garlic and sauté for 1 minute.
3. Add broth, water, tomato paste, sugar, thyme, Worcestershire sauce, and bay leaf. Stir to combine and bring to a boil.
4. Add potatoes, onion, carrots, and celery.
5. Simmer, uncovered, until vegetables and beef are very tender, about 40 minutes.
6. Discard bay leaf. Tilt pan and spoon off fat.
7. Transfer stew to serving bowl and serve hot.

Creamy Chicken Stew Recipe

This creamy chicken stew is comforting and filling, perfect for a hearty yet healthy meal.

Ingredients

• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 large onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 4 cups chicken broth
• 2 medium potatoes, peeled and cubed
• 1 cup frozen peas
• ½ cup half & half (or coconut milk for dairy-free)
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium-high heat.
2. Add the chicken and sauté for 2-3 minutes until browned. Remove chicken and set aside.
3. Add onions, carrots, and celery to the pot and sauté until softened and golden brown, about 3 minutes.
4. Add chicken broth, potatoes, and chicken pieces. Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until potatoes are tender and chicken is cooked through.
5. Stir in frozen peas and half & half. Simmer for another 10 minutes, or until thickened.
6. Season with salt and pepper to taste.

Turkey and Lentil Stew

This stew is a nutrient-packed, budget-friendly option that’s easy to prepare and full of flavor.

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Ingredients:

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups low-sodium chicken or vegetable broth
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• Optional: 1/2 teaspoon red pepper flakes (adjust to taste)

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the ground turkey and cook, breaking it apart with a spoon, until browned. Drain any excess fat.
2. Add the onion, carrots, and celery to the pot and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
3. Stir in the lentils, chicken or vegetable broth, diced tomatoes (with their juice), dried thyme, dried rosemary, salt, pepper, and red pepper flakes (if using). Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender.
4. Taste and adjust seasonings as needed. If the stew is too thick, add a little more broth to reach your desired consistency.

Slow Cooker Chicken Stew

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
• 1 large onion, chopped
• 2 carrots, peeled and sliced
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 4 cups low sodium chicken broth
• 1 lb Yukon gold potatoes, peeled and cubed
• 1 cup frozen peas
• Salt and pepper to taste
• 1 tbsp cornstarch (optional, for thickening)
• 2 tbsp cold water (optional, for thickening)

Instructions:

1. Add chicken, onion, carrots, celery, garlic, thyme, rosemary, chicken broth, and potatoes to a slow cooker. Season with salt and pepper.
2. Cover and cook on low for 6-8 hours or on high for 3-4 hours, until the chicken is tender and easily shreds with a fork.
3. During the last 30 minutes of cooking, stir in the frozen peas.
4. If you want a thicker stew, mix the cornstarch with cold water to form a slurry. Stir the slurry into the stew and cook on high for the last 15 minutes, or until thickened.

Spicy Jambalaya Stew

This recipe offers a spicy twist, packed with protein and flavor. If you don't like spicy, I would recommend omitting the cayenne pepper. This is a very, very good jambalaya recipe.

Ingredients:

• 1 tablespoon olive oil
• 1 pound Andouille sausage, sliced
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 (14.5 ounce) can diced tomatoes, undrained
• 4 cups chicken broth
• 1 cup long-grain rice
• 1 pound cooked chicken or shrimp (or a combination)
• 1 teaspoon Cajun seasoning
• 1/2 teaspoon cayenne pepper (optional)
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the sliced Andouille sausage and cook until browned, about 5 minutes. Remove the sausage from the pot and set aside.
2. Add the chopped onion, bell pepper, and celery to the pot and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes (with their juice), chicken broth, rice, Cajun seasoning, cayenne pepper (if using), salt, and pepper. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.
4. Stir in the cooked sausage, chicken, and/or shrimp. Cook until heated through, about 5 minutes.

Lentil Soup

This recipe is a lentil lover, that was so very good.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth (or chicken broth)
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• 1 teaspoon dried bay leaf
• Salt and pepper to taste
• Optional: 1 tablespoon lemon juice or red wine vinegar

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery to the pot and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Stir in the lentils, vegetable broth, diced tomatoes (with their juice), dried thyme, bay leaf, salt, and pepper. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender.
3. Remove the bay leaf. Taste and adjust seasonings as needed. If desired, stir in lemon juice or red wine vinegar for added brightness.

Additional Tips

• Don't Overcrowd the Pot: Searing the beef in batches ensures it browns properly, enhancing the flavor of the stew.
• Utilize a Dutch Oven: A Dutch oven is ideal for stews as it distributes heat evenly, but any large, heavy pot will work.
• Add Potatoes Last: Adding potatoes later prevents them from becoming mushy.
• Freeze for Later: Stews can be prepared ahead and frozen for future meals.

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