Chicken Breast Stew

Chicken Breast Stew

Side Dish·Boiling·1 serving

Under 300kcalHigh Protein (15g+)Low Sodium
Healthy cooking tip

The sodium content was lowered by using paste instead of tomato ketchup as the sauce, and minced garlic and flour were added to replace the salty taste with umami.

Calories

148kcal

Carbs

10.6g

Protein

19.4g

Fat

3.2g

Sodium

223.6mg

Ingredients

Main

Chicken BreastCarrotOnionBroccoliPotatoCherry TomatoMilk

Others

Olive OilTomato PasteChopped GarlicFlourWhite Pepper

Chicken Breast 200g, Carrot 30g, Onion 30g, Broccoli 30g, Potato 40g Cherry Tomato 100g, Milk 100g, Olive Oil 15g Sauce : Tomato Paste 100g, Chopped Garlic 15g, Flour 7g, White Pepper 3g

Nutrition Facts

Per 100g of main ingredients

Chicken Breast

  • Rich in vitamin B3 (niacin) (11mg) — supports energy metabolism and skin health
  • Rich in protein (23g) — used to build and maintain muscle and body tissue

Carrot

  • Rich in vitamin A (460μg) — supports normal vision and skin health
  • Rich in dietary fiber (3.1g) — can support digestion and help you feel full

Onion

  • Contains dietary fiber (1.6g) — can support digestion and help you feel full

Broccoli

  • Rich in vitamin C (29mg) — acts as an antioxidant and helps you absorb iron
  • Rich in dietary fiber (3.1g) — can support digestion and help you feel full

Potato

  • Rich in vitamin C (31mg) — acts as an antioxidant and helps you absorb iron
  • Rich in potassium (590mg) — helps balance sodium and supports muscle function

Cherry Tomato

  • Rich in vitamin C (11mg) — acts as an antioxidant and helps you absorb iron
  • Rich in dietary fiber (2.1g) — can support digestion and help you feel full

Milk

  • Rich in calcium (120mg) — a key building block of bones and teeth

Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.

Instructions

Follow the steps to see at a glance when and how each ingredient is used.

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STEP 01 / 06
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Chicken Breast Stew step 1🔍
STEP 01

Cut the chicken breast into bite-size pieces, marinate in milk, and blanch in hot water.

🍳Active ingredients(2)
🍗Chicken Breast(200g)🍶 Marinate
🥛Milk(100g)🍶 Marinate
⏱️ Waiting ingredients:Chopped Garlic, White Pepper
Chicken Breast Stew step 2🔍
STEP 02

Halve the cherry tomato and cut the onion into bite-size pieces.

🍳Active ingredients(2)
🧅Onion(30g)🔪 Prep
🍅Cherry Tomato(100g)🔪 Prep
⏱️ Waiting ingredients:Chopped Garlic, White Pepper
Chicken Breast Stew step 3🔍
STEP 03

Cut potato, carrot, and broccoli into bite-size pieces and blanch in hot water in order.

🍳Active ingredients(3)
🥕Carrot(30g)💧 Blanch
🥦Broccoli(30g)💧 Blanch
🥔Potato(40g)💧 Blanch
⏱️ Waiting ingredients:Chopped Garlic, White Pepper
Chicken Breast Stew step 4🔍
STEP 04

Stir-fry all the ingredients in olive oil.

🍳Active ingredients(7)
🍗Chicken Breast(200g)🥘 Stir-fry
🥕Carrot(30g)🥘 Stir-fry
🧅Onion(30g)🥘 Stir-fry
🥦Broccoli(30g)🥘 Stir-fry
🥔Potato(40g)🥘 Stir-fry
🍅Cherry Tomato(100g)🥘 Stir-fry
🫒Olive Oil(15g)🥘 Stir-fry
⏱️ Waiting ingredients:Chopped Garlic, White Pepper
Chicken Breast Stew step 5🔍
STEP 05

Mix tomato paste with the water used to blanch the chicken breast and boil.

🍳Active ingredients(3)
🍅Tomato Paste(100g)🍲 Boil
🧄Chopped Garlic(15g)🍲 Boil
🧂White Pepper(3g)🍲 Boil
Chicken Breast Stew step 6🔍
STEP 06

Mix flour into 50g of the boiling broth to adjust the thickness.

🍳Active ingredients(1)
🌾Flour(7g)➕ Add in