Chicken Ratatouille Stew

Gluten Free
Dairy Free
Health score
22%
Chicken Ratatouille Stew
45 min.
15
103kcal

Suggestions


Welcome to a delightful culinary adventure with our Chicken Ratatouille Stew! This dish is not only a feast for the eyes but also a wholesome meal that caters to various dietary needs, being both gluten-free and dairy-free. Perfect for a family gathering or a cozy dinner with friends, this stew is packed with vibrant vegetables and tender chicken, making it a nutritious choice for lunch or dinner.

Imagine the rich flavors of Italian-style stewed tomatoes mingling with the earthy taste of eggplant and the freshness of zucchini, all simmered to perfection. The addition of aromatic basil and minced garlic elevates this dish, creating a warm and inviting aroma that will fill your kitchen. With just 45 minutes of cooking time, you can serve up a hearty meal that satisfies both the palate and the soul.

Each serving is a low-calorie delight at just 103 kcal, allowing you to indulge without the guilt. Whether you're looking to impress guests or simply enjoy a comforting meal at home, this Chicken Ratatouille Stew is sure to become a favorite in your recipe repertoire. So grab your Dutch oven and let’s get cooking!

Ingredients

  • 14.5 ounce canned tomatoes italian-style undrained canned
  • cups eggplant cubed peeled ( 1 medium)
  • tablespoons basil dried fresh chopped
  • cloves garlic minced
  • 14.3 ounce no-salt-added chicken broth canned
  • cup bell pepper green frozen chopped
  • 1.5 pound deli-roasted chicken 
  • 1.3 cups zucchini sliced ( 1 small)

Equipment

  • dutch oven

Directions

  1. Remove and discard skin from chicken.
  2. Remove chicken from bones, and coarsely chop chicken.
  3. Combine chopped chicken, eggplant, and remaining ingredients in a Dutch oven, stirring well. Bring to a boil; cover, reduce heat, and simmer 30 minutes.

Nutrition Facts

Calories103kcal
Protein49.98%
Fat29.2%
Carbs20.82%

Properties

Glycemic Index
8.2
Glycemic Load
0.94
Inflammation Score
-3
Nutrition Score
8.1965217693992%

Flavonoids

Delphinidin
28.11mg
Luteolin
0.47mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:102.61kcal
5.13%
Fat:3.38g
5.2%
Saturated Fat:0.92g
5.74%
Carbohydrates:5.42g
1.81%
Net Carbohydrates:3.43g
1.25%
Sugar:2.91g
3.23%
Cholesterol:34.02mg
11.34%
Sodium:80.53mg
3.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.01g
26.02%
Vitamin B3:4.61mg
23.07%
Selenium:11.51µg
16.45%
Vitamin C:13.21mg
16.01%
Vitamin B6:0.31mg
15.43%
Vitamin K:12.93µg
12.31%
Phosphorus:119.8mg
11.98%
Manganese:0.22mg
11.17%
Potassium:342.43mg
9.78%
Iron:1.59mg
8.86%
Fiber:1.99g
7.95%
Vitamin B2:0.12mg
7.09%
Copper:0.14mg
7.04%
Magnesium:26.61mg
6.65%
Vitamin B5:0.65mg
6.47%
Zinc:0.93mg
6.21%
Vitamin B1:0.07mg
4.87%
Folate:18.19µg
4.55%
Vitamin E:0.55mg
3.65%
Calcium:34.11mg
3.41%
Vitamin A:146.49IU
2.93%
Vitamin B12:0.16µg
2.64%
Source:My Recipes