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High-Protein Lentil And Chicken Meal Prep Stew

High-Protein Lentil and Chicken Meal Prep Stew

A hearty, high-protein stew made with chicken, lentils, and vegetables, perfect for meal prep. Rich in flavor and easy to make.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 350

Ingredients
  

  • 500 g chicken breast or thighs cut into bite-sized pieces
  • 250 g red or brown lentils rinsed and drained
  • 2 medium onions chopped (about 2 cups)
  • 3 cloves of garlic minced (about 1 tablespoon)
  • 2 medium carrots peeled and chopped (about 2 cups)
  • 2 stalks celery chopped (about 1 cup)
  • 1 can 400g diced tomatoes
  • 2 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 bay leaf
  • Salt and pepper to taste
  • Optional: 1/4 cup chopped fresh parsley or cilantro for garnish

Method
 

  1. Heat a large stockpot or Dutch oven over medium heat. Add 1-2 tablespoons of oil and swirl it around to coat the bottom of the pan. I like to use a neutral-tasting oil like canola or grapeseed.
  2. Once the oil is hot, add the chopped onions and sauté until they're translucent and starting to caramelize, about 8-10 minutes. You'll know they're ready when they turn a lovely golden brown and start to smell sweet.
  3. Add the minced garlic and sauté for another minute, stirring constantly to prevent burning. The aroma will fill your kitchen, and you'll be eager to dig in!
  4. Add the chopped carrots and celery and cook for 5 minutes, stirring occasionally, until they start to soften. The mixture will begin to look like a beautiful, colourful stew.
  5. Add the chicken to the pot and cook until it's browned on all sides and cooked through, about 5-7 minutes. You'll know it's done when it reaches an internal temperature of 165°F (74°C).
  6. Add the lentils, diced tomatoes, chicken broth, thyme, rosemary, and bay leaf to the pot. Stir to combine, then bring the mixture to a boil. Once boiling, reduce the heat to low and simmer, covered, for 20-25 minutes or until the lentils are tender.
  7. Season the stew with salt and pepper to taste, then remove the bay leaf. If the stew seems too thick, add a splash of water. If it's too thin, simmer for a few more minutes to reduce the liquid.
  8. Ladle the stew into individual containers, leaving about an inch of space at the top. Cover and refrigerate or freeze for up to three days. Reheat in the microwave or on the stovetop until hot and bubbly.
  9. Optional: Garnish with chopped fresh parsley or cilantro before serving. This adds a pop of colour and freshness to the dish.

Notes

Store in the refrigerator for up to three days. Reheat in microwave or on stovetop. Optional garnish with fresh parsley or cilantro.