Chicken and Sausage Stew

Dairy Free
Health score
12%
Chicken and Sausage Stew
70 min.
6
340kcal

Suggestions


Welcome to a delightful culinary adventure with our Chicken and Sausage Stew! This hearty dish is perfect for those who crave a comforting meal without the dairy. With a preparation time of just 70 minutes, you can whip up a delicious stew that serves six, making it an ideal choice for family gatherings or cozy dinners with friends.

Imagine the rich aroma of sautéed onions, garlic, and bell peppers filling your kitchen as you create this flavorful stew. The combination of tender chicken thighs and zesty chicken andouille sausage brings a satisfying depth to the dish, while the vibrant green onions and thyme add a fresh touch. Each bowl is served over a bed of fluffy white rice, making it a complete meal that is both filling and nutritious.

With only 340 calories per serving, this stew is not only delicious but also a guilt-free option for lunch or dinner. The balance of protein, healthy fats, and carbohydrates ensures that you’ll feel satisfied without the heaviness that often accompanies traditional stews. Whether you're looking to impress guests or simply enjoy a comforting meal at home, this Chicken and Sausage Stew is sure to become a favorite in your recipe collection!

Ingredients

  • cup celery chopped
  • ounces chicken andouille sausage diced
  • cups rice white hot cooked
  • 0.3 teaspoon thyme leaves dried
  • tablespoons flour all-purpose
  •  garlic cloves minced
  • cup bell pepper green chopped
  • 0.5 cup green onions chopped
  • 0.3 teaspoon ground pepper red
  • 1.5 cups lower-sodium chicken broth fat-free
  • 1.5 cups lower-sodium marinara sauce (such as McCutcheon's)
  • tablespoons olive oil 
  • cups onion chopped
  • 12 ounces chicken thighs boneless skinless cut into 1-inch pieces

Equipment

  • whisk
  • dutch oven

Directions

  1. Heat flour and oil in a Dutch oven over medium-low heat; cook for 5 minutes or until lightly browned, stirring frequently with a whisk.
  2. Add onion, bell pepper, celery, thyme, sausage, and garlic; increase heat to medium-high, and cook for 5 minutes, stirring mixture frequently.
  3. Add ground red pepper and chicken; cook for 1 minute. Stir in marinara sauce and chicken broth; bring to a boil, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until chicken is tender.
  4. Remove from heat; stir in green onions.
  5. Serve over rice.

Nutrition Facts

Calories340kcal
Protein23.34%
Fat33.67%
Carbs42.99%

Properties

Glycemic Index
65.33
Glycemic Load
28.6
Inflammation Score
-7
Nutrition Score
17.109130392904%

Flavonoids

Apigenin
0.49mg
Luteolin
1.36mg
Isorhamnetin
2.67mg
Kaempferol
0.52mg
Myricetin
0.05mg
Quercetin
12.37mg

Nutrients percent of daily need

Calories:339.63kcal
16.98%
Fat:12.75g
19.61%
Saturated Fat:3.04g
19%
Carbohydrates:36.62g
12.21%
Net Carbohydrates:33.39g
12.14%
Sugar:5.74g
6.38%
Cholesterol:70.12mg
23.37%
Sodium:623.65mg
27.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.88g
39.75%
Vitamin C:31mg
37.57%
Selenium:24.97µg
35.67%
Manganese:0.64mg
32.11%
Vitamin K:31.23µg
29.74%
Vitamin B6:0.59mg
29.43%
Vitamin B3:5.77mg
28.85%
Phosphorus:219.69mg
21.97%
Potassium:735.3mg
21.01%
Vitamin B5:1.48mg
14.81%
Vitamin B2:0.24mg
14.29%
Vitamin B1:0.21mg
14.04%
Vitamin E:2.08mg
13.89%
Zinc:2.08mg
13.85%
Fiber:3.23g
12.92%
Magnesium:47.61mg
11.9%
Copper:0.23mg
11.61%
Iron:2.07mg
11.51%
Vitamin A:574.62IU
11.49%
Folate:41.47µg
10.37%
Vitamin B12:0.55µg
9.13%
Calcium:55.9mg
5.59%
Vitamin D:0.26µg
1.76%
Source:My Recipes