Weight Watchers Friendly Red Wine Chicken Stew with Root Vegetables
Introduction
Red Wine Chicken Stew with Root Vegetables is a classic comfort food reimagined to fit into a Weight Watchers (WW) plan. This rich, hearty stew features tender chicken, savory vegetables, and the depth of red wine, all while being mindful of your WW SmartPoints. With detailed instructions, ingredient measurements, and nutritional information, this guide will help you create a satisfying and WW-friendly meal.
Ingredients
For the Stew:
- 1 lb boneless, skinless chicken thighs: Trimmed of visible fat and cut into bite-sized pieces.
- 1 tablespoon olive oil: For sautéing the vegetables. Using less oil reduces the SmartPoints.
- 1 large onion, diced: Adds base flavor.
- 4 cloves garlic, minced: Enhances the stew’s aromatic profile.
- 1 1/2 cups dry red wine: Choose a dry variety to minimize sugar content. Reduces to ensure less alcohol and points.
- 2 cups low-sodium chicken broth: Keeps the sodium content low.
- 2 tablespoons tomato paste: Concentrates flavor and adds depth.
- 1 teaspoon dried thyme: Provides herbal notes.
- 1 teaspoon dried rosemary: Adds fragrance and complexity.
- 2 bay leaves: Impart additional depth to the flavor.
- 4 medium potatoes, peeled and cut into 1-inch chunks: Adds heartiness to the stew.
- 3 large carrots, peeled and sliced: For sweetness and color.
- 2 parsnips, peeled and sliced: Adds a subtle sweetness.
- 1 cup frozen peas: For added texture and color.
- Salt and pepper: To taste.
- 1 tablespoon cornstarch mixed with 2 tablespoons water: Used for thickening the stew.
Optional Garnishes:
- Chopped fresh parsley: Adds freshness and color.
Instructions
Preparation
- Prepare Ingredients: Dice the onion, mince the garlic, and cut the potatoes, carrots, and parsnips into chunks. Cut the chicken thighs into bite-sized pieces and set aside.
- Sear the Chicken: Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken pieces and cook until browned on all sides, about 5-7 minutes. Remove the chicken and set aside.
- Sauté Aromatics: In the same pot, add the diced onion. Cook for about 3-4 minutes, until translucent. Add minced garlic and cook for an additional 1-2 minutes until fragrant.
- Deglaze with Red Wine: Pour in 1 1/2 cups of dry red wine. Use a wooden spoon to scrape up any browned bits from the bottom of the pot. Let the wine simmer for about 5 minutes to reduce slightly.
- Add Broth and Seasonings: Stir in 2 cups of low-sodium chicken broth, 2 tablespoons of tomato paste, 1 teaspoon dried thyme, 1 teaspoon dried rosemary, and 2 bay leaves. Mix well.
- Return Chicken to Pot: Add the browned chicken back to the pot and stir to combine with the broth and seasonings.
- Add Vegetables: Add the cut potatoes, carrots, and parsnips to the pot. Stir to coat the vegetables with the broth.
- Simmer: Bring to a boil, then reduce heat to low. Cover and simmer for 30-40 minutes, or until the vegetables are tender and the chicken is cooked through.
- Thicken Stew: Mix 1 tablespoon of cornstarch with 2 tablespoons of water to create a slurry. Stir this mixture into the stew and cook for an additional 5 minutes until the stew thickens.
- Add Peas and Season: Stir in 1 cup of frozen peas and cook for another 2-3 minutes. Season with salt and pepper to taste. Remove bay leaves before serving.
- Garnish and Serve: Ladle the stew into bowls and garnish with chopped fresh parsley if desired. Serve hot.
Nutritional Information
Each serving (1 cup) of Red Wine Chicken Stew with Root Vegetables contains approximately:
- Calories: 275
- Protein: 24 grams
- Carbohydrates: 32 grams
- Net Carbohydrates: 27 grams
- Fat: 7 grams
- Saturated Fat: 1 gram
- Fiber: 6 grams
- Sugar: 6 grams
- Sodium: 500 milligrams
(Note: Nutritional values are approximate and can vary based on specific ingredients used.)
Weight Watchers SmartPoints
For each serving of Red Wine Chicken Stew (1 cup):
- WW Blue Plan: 6 SmartPoints
- WW Green Plan: 7 SmartPoints
- WW Purple Plan: 5 SmartPoints
(Note: SmartPoints values are approximate and can vary based on specific brands and quantities of ingredients used. Always verify with the WW app for the most accurate values.)
Tips and Variations
- Wine Substitution:
- If you prefer to avoid alcohol, use additional chicken broth and a splash of balsamic vinegar to replicate the depth of flavor.
- Chicken Alternatives:
- Boneless, skinless chicken breasts can be used instead of thighs. Note that breasts may become drier.
- Vegetable Variations:
- Add other root vegetables like sweet potatoes or turnips. Adjust cooking times if needed.
- Thickening Options:
- For a thicker stew, increase the cornstarch slurry or use arrowroot powder. You can also mash some of the potatoes in the stew to thicken it naturally.
- Herb Variations:
- Experiment with different herbs like sage or oregano for varied flavors.
- Lower Sodium Option:
- Use a no-sodium or low-sodium chicken broth and limit added salt to further reduce sodium content.
- Slow Cooker Method:
- Prepare the stew in a slow cooker by searing the chicken and sautéing aromatics first. Transfer everything to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
- Freezing:
- The stew freezes well. Let it cool completely before transferring to freezer-safe containers. Freeze for up to 3 months. Thaw in the refrigerator and reheat thoroughly before serving.
- Serving Suggestions:
- Enjoy with a side of whole grain bread or over a bed of brown rice or quinoa for a complete meal.
- Garnishing:
- Fresh parsley or a squeeze of lemon juice can brighten up the dish.
Conclusion
This Weight Watchers-friendly Red Wine Chicken Stew with Root Vegetables offers a satisfying and nutritious option for those seeking a low-point meal. The recipe balances the rich flavors of red wine and tender chicken with hearty vegetables, all while keeping the SmartPoints low. With detailed instructions and helpful tips, this guide ensures you can prepare a delicious stew that aligns with your dietary goals. Enjoy this comforting dish and share it with family and friends for a meal that’s both wholesome and flavorful.