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Mediterranean Chicken and Vegetable Stew (Crockpot)

 Okay, here's a detailed recipe for a heart-healthy crockpot meal, designed to be both delicious and easy to prepare. I've chosen a Mediterranean-inspired Chicken and Vegetable Stew, as the Mediterranean diet is renowned for its heart-healthy benefits.


**Cuisine Type:** Mediterranean


**Dietary Preferences:** Heart-Healthy, Gluten-Free (naturally), Dairy-Free (naturally)


**Yields:** 6 servings

**Prep time:** 20 minutes

**Cook time:** 6-8 hours on low, or 3-4 hours on high


**Estimated Nutritional Information (per serving):**


*   Calories: Approximately 350-400

*   Protein: 30-35g

*   Carbohydrates: 25-30g

*   Fat: 10-15g (primarily healthy fats from olive oil and olives)


*Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.*


**Ingredients:**


*   **Protein:**

    *   2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes

*   **Vegetables:**

    *   1 large onion, chopped

    *   2 cloves garlic, minced

    *   2 red bell peppers, seeded and chopped

    *   2 yellow bell peppers, seeded and chopped

    *   2 zucchini, chopped

    *   1 (14.5 ounce) can diced tomatoes, undrained

    *   1 (15 ounce) can chickpeas, rinsed and drained

    *   1 cup Kalamata olives, pitted and halved

    *   1 cup artichoke hearts, quartered (canned in water, drained)

*   **Broth & Seasoning:**

    *   4 cups low-sodium chicken broth (or vegetable broth for a lighter flavor)

    *   2 tablespoons extra virgin olive oil

    *   2 tablespoons tomato paste

    *   1 tablespoon dried oregano

    *   1 teaspoon dried basil

    *   1/2 teaspoon red pepper flakes (optional, for a little heat)

    *   Salt and freshly ground black pepper to taste

*   **Fresh Herbs (for garnish):**

    *   Fresh parsley, chopped

    *   Fresh basil, chopped


**Equipment:**

*   6-quart or larger slow cooker (Crockpot)


**Instructions:**


1.  **Prepare the Ingredients:**

    *   Wash and chop all vegetables according to the ingredient list.

    *   Cut the chicken breasts into 1-inch cubes.

    *   Rinse and drain the chickpeas.

    *   Halve the Kalamata olives.

    *   Quarter the artichoke hearts.


2.  **Layer the Crockpot:**

    *   Drizzle 1 tablespoon of olive oil into the bottom of the slow cooker.

    *   Add the chopped onion and minced garlic.

    *   Layer the chicken cubes over the onion and garlic.

    *   Add the chopped bell peppers, zucchini, diced tomatoes (with juice), chickpeas, olives, and artichoke hearts.


3.  **Add Broth and Seasoning:**

    *   In a separate bowl, whisk together the low-sodium chicken broth, tomato paste, remaining 1 tablespoon of olive oil, oregano, basil, red pepper flakes (if using), salt, and pepper.

    *   Pour the broth mixture over the ingredients in the slow cooker.


4.  **Cook the Stew:**

    *   Cover the slow cooker and cook on low for 6-8 hours, or on high for 3-4 hours. The chicken should be cooked through and tender, and the vegetables should be tender-crisp.


5.  **Check for Doneness:**

    *   Use a meat thermometer to ensure the chicken has reached an internal temperature of 165°F (74°C).

    *   Taste the stew and adjust seasonings (salt, pepper, herbs) as needed.


6.  **Serve:**

    *   Ladle the Mediterranean Chicken and Vegetable Stew into bowls.

    *   Garnish with fresh chopped parsley and basil.


**Serving Suggestions:**


*   **As is:** This stew is delicious and satisfying on its own.

*   **With Whole Grain Bread:** Serve with a slice of whole-grain bread or a crusty baguette for dipping into the broth.

*   **Over Quinoa or Brown Rice:** For a heartier meal, serve the stew over a bed of cooked quinoa or brown rice.

*   **With a Side Salad:** A simple green salad with a light vinaigrette complements the stew nicely.

*   **Lemon Wedge:** A squeeze of fresh lemon juice can brighten the flavors of the stew.


**Tips for Heart Health:**


*   **Use Lean Protein:** Chicken breast is a lean protein source, but you can also use turkey breast.

*   **Low-Sodium Broth:** Opt for low-sodium broth to reduce sodium intake.

*   **Healthy Fats:** Olive oil and olives provide healthy monounsaturated fats.

*   **Fiber-Rich Ingredients:** Chickpeas, vegetables, and whole grains (if serving with quinoa or brown rice) are excellent sources of fiber.

*   **Limit Salt:** Taste the stew before adding extra salt. You may find that the olives and broth provide enough saltiness.

*   **Fresh Herbs:** Use plenty of fresh herbs to add flavor without adding salt.


**Variations:**


*   **Add More Vegetables:** Feel free to add other vegetables like carrots, celery, or spinach.

*   **Spice it Up:** Increase the amount of red pepper flakes for a spicier stew.

*   **Lemon Flavor:** Add the zest of one lemon to the stew during the last hour of cooking for a brighter flavor.

*   **Different Herbs:** Experiment with other Mediterranean herbs like rosemary or thyme.

*   **Vegetarian Option:** Substitute the chicken with extra chickpeas or white beans for a vegetarian version.


Enjoy this healthy and flavorful Mediterranean Chicken and Vegetable Stew! It's a perfect way to enjoy a delicious and heart-healthy meal with minimal effort.

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