Stewed chicken is a delicious and nutritious protein source, with just 87 calories per small piece (yield after cooking, bone removed) when eaten with the skin. It's a great addition to any healthy diet, and offers a range of essential nutrients to keep you feeling and looking your best.

In addition to being low in calories, stewed chicken is high in protein, providing an average of 8 grams per small piece. It's also a good source of B vitamins, including B6 and niacin, and a range of essential minerals like selenium and phosphorus. Whether you're looking to lose weight, build muscle, or maintain a healthy lifestyle, stewed chicken is a great choice.

In this article, we'll explore some practical tips and strategies for incorporating stewed chicken into your diet, including proper portion sizes, cooking methods, and tasty meal ideas. Read on to learn more.

Calories and Macronutrients

One small piece of stewed chicken (yield after cooking, bone removed) contains about 87 calories when eaten with the skin. It's also a great source of protein, with an average of 8 grams per serving. Additionally, it contains very little fat or carbohydrates, making it a great choice for those on a low-calorie or low-carb diet. If you're looking to build muscle or maintain a healthy weight, it's important to get enough protein in your diet. Stewed chicken is a great way to meet this goal, as it contains a range of essential amino acids necessary for muscle growth and repair. While the skin does add a small amount of extra fat and calories, it also provides flavor and moisture. Just be sure to enjoy it in moderation, as too much saturated fat can increase your risk of heart disease.

Vitamins and Minerals

In addition to providing a healthy dose of protein, stewed chicken is high in a range of essential vitamins and minerals. For example, it's a good source of B vitamins like B6 and niacin, which are important for energy production and brain function. It also contains a range of minerals like selenium and phosphorus, which play a critical role in bone health and immune function. Whether you're looking to boost your energy levels or support your overall health, stewed chicken is an excellent choice.

Health Benefits

Stewed chicken offers a range of potential health benefits. For example, it's an excellent source of lean protein, which can help you build and maintain muscle mass. It's also low in calories and fat, making it a great choice for those on a weight loss journey. In addition, chicken is rich in vitamins and minerals that support overall health and wellbeing. For example, it contains selenium, which has been linked to improved immune function, and phosphorus, which is important for bone health. Finally, stewed chicken can be a great comfort food on a cold day, helping to warm you up and provide you with energy to power through your day.

Proper Portions

When it comes to portion control, it's important to pay attention to how much of each food you're eating. For example, a proper serving size of stewed chicken is usually around 3-4 ounces, or about the size of a deck of cards. This can help you avoid overeating and ensure you get the right amount of protein and other nutrients in your diet. If you're unsure of how much stewed chicken to eat, try using a food scale or measuring cup to portion out your food. Additionally, you can pair your chicken with healthy sides like steamed vegetables or a salad to help fill you up without adding too many calories.

Meal Ideas

Stewed chicken can be a very versatile ingredient, which means there are plenty of ways to enjoy it! For example, you can use it as a base for a hearty soup or stew, or add it to a salad or wrap for a quick and easy meal. You can also try marinating your chicken in your favorite spices or sauces for added flavor. Some great options include lemon garlic, teriyaki, or barbecue sauce. Finally, if you're in the mood for something more traditional, try serving your stewed chicken with a side of mashed potatoes or roasted veggies.

Cooking Methods

One of the easiest ways to cook stewed chicken is to simmer it on the stove with a few simple ingredients like onion, garlic, and chicken broth. This will infuse the chicken with flavor while keeping it moist and tender. Another great option is to cook the chicken in a slow cooker, which will help tenderize the meat and infuse it with flavor. Simply add your chicken and seasonings to the slow cooker and let it cook on low for several hours, until the chicken is cooked through. Finally, you can also bake your stewed chicken in the oven for a crispy and delicious dish. To do this, simply season your chicken and place it in a baking dish. Bake at 375 degrees F for 20-25 minutes, or until the chicken is cooked through.

Alternative Ingredients

While stewed chicken is delicious on its own, you can also experiment with different ingredients and spices to make your dish even more exciting. For example, you can add chopped vegetables like carrots, celery, and potatoes to your stew for added nutrition and flavor. You can also try swapping out the chicken for other protein sources like tofu or chickpeas, or adding different spices and sauces to your dish. Whether you're in the mood for something spicy, sweet, or savory, there are plenty of ways to customize your stewed chicken to your liking.

Storage Tips

To store your stewed chicken, be sure to let it cool completely before transferring it to an airtight container. You can store it in the fridge for up to 4 days, or in the freezer for up to 3 months. When reheating your chicken, be sure to bring it up to the proper temperature (165 degrees F) to ensure it's safe to eat. You can reheat it on the stove, in the microwave, or in the oven, depending on your preferences.

Preparation Time

The exact preparation time for your stewed chicken will depend on the cooking method you choose and the size of your chicken pieces. In general, however, stewed chicken takes around 30-60 minutes to cook on the stove or in the oven, and up to several hours in the slow cooker. When planning your meal, be sure to budget enough time for the chicken to cook fully and properly, as undercooked chicken can be dangerous to eat. Additionally, you can save time by prepping your ingredients in advance or using pre-cut veggies or seasonings.

Serving Suggestions

Stewed chicken can be served in a variety of ways, depending on your tastes and preferences. For a light and simple meal, try serving it on top of a bed of steamed rice or quinoa, with a side salad or steamed veggies. Alternatively, you can use your chicken as a base for a heartier meal, like a chicken pot pie or chicken and dumplings. You can also shred it and use it as a filling for tacos, wraps, or sandwiches, or simply enjoy it on its own with your favorite sides.