Chicken and Zucchini Stew
A healthy, one-pot dish combining tender chicken breast, zucchini, and aromatic spices with rice for a flavorful, protein-rich meal. This fiber-packed recipe is perfect for quick dinners or meal prep, offering satisfying taste and balanced nutrition with minimal effort.
Equipment
- 1 large pot or deep skillet (approx. 4-5 liters)
- 1 chopping board
- 1 sharp knife
- 1 measuring cup
- 1 wooden spoon or spatula
- 1 bowl (for washing rice and zucchini)
Ingredients
- 1 kg green zucchini diced
- 400 g chicken breast diced
- 1 medium onion finely chopped
- 1 red bell pepper diced
- ¼ cup rice washed and drained
- 1 tbsp tomato paste
- 1 tsp sweet paprika
- 2 tsp dried mint
- Salt to taste
- 4 tbsp olive oil
- 4 –5 cups boiling water
Instructions
- Preparing the Ingredients: Begin by gathering all your ingredients to ensure a smooth cooking process. Wash the zucchini thoroughly under running water and dice them into uniform cubes so they cook evenly. Chop the onion finely to release its natural sweetness during cooking. Dice the red bell pepper into small pieces for both flavor and texture. Rinse the rice under cold water until the water runs clear to remove excess starch. Cut the chicken breast into small, evenly sized cubes for even browning.
- Heating the Olive Oil: Place a large pot or deep skillet on medium heat. Pour in 4 tablespoons of high-quality olive oil, which will provide both a rich flavor and healthy fats to the dish. Allow the oil to heat until it shimmers gently. Heating the oil properly ensures your chicken will sear nicely rather than steam.
- Sautéing the Chicken: Add the diced chicken breast to the hot olive oil in a single layer to ensure each piece cooks evenly. Stir occasionally to prevent sticking. Cook until the chicken releases its natural juices, absorbs them back, and begins to turn golden brown on the edges. This process should take about 5–7 minutes. Browning the chicken not only adds depth of flavor but also helps seal in moisture.
- Cooking the Onions: Once the chicken is slightly browned, add the finely chopped onion to the pot. Stir well to coat the onion in the flavorful oil and chicken juices. Cook the onion over medium heat until it becomes translucent and tender, releasing its natural sweetness. This should take approximately 3–4 minutes. Avoid rushing this step, as properly cooked onions provide a rich flavor base for the dish.
- Adding Tomato Paste and Spices: Add 1 tablespoon of tomato paste to the pot. Stir thoroughly to coat the chicken and onion evenly, allowing the paste to cook for about 2 minutes until its aroma is released. Then sprinkle in 1 teaspoon of sweet paprika. Stir again so the spice blends completely with the tomato paste. Cooking the tomato paste and paprika together enhances their flavors and creates a fragrant, savory base for the zucchini and rice.
- Incorporating Zucchini: Add the diced zucchini into the pot. Stir gently to coat each piece with the seasoned chicken and tomato paste mixture. Cover the pot with a lid and reduce the heat to low. Let the zucchini cook slowly until it is halfway softened, which should take around 8–10 minutes. Stir occasionally to prevent sticking, allowing the zucchini to absorb the spices and chicken flavors.
- Adding Boiling Water: Pour in 4 cups of boiling water carefully, ensuring not to lower the pot’s temperature too quickly. Stir gently to combine all ingredients. Allow the mixture to simmer for a few minutes so the zucchini softens further and the flavors meld together. Adding hot water helps maintain the cooking temperature and speeds up the process.
- Incorporating Rice and Red Pepper: Add the washed and drained rice along with the diced red bell pepper to the pot. Stir well to evenly distribute the rice and pepper throughout the mixture. Ensure the rice is fully submerged in liquid so it cooks evenly. Cover the pot with a tight-fitting lid and reduce the heat to low. Let the mixture cook undisturbed until the rice absorbs the liquid and both the rice and vegetables are tender. This should take approximately 15–20 minutes.
- Adjusting Liquid and Seasoning: Check the dish toward the end of cooking. If the rice has absorbed too much liquid and the mixture appears dry, add a little more boiling water (about ¼ cup at a time) and stir gently. This helps achieve the perfect texture without overcooking the rice. Add salt according to taste and sprinkle in 2 teaspoons of dried mint for a fragrant finish. Stir lightly to incorporate the seasoning evenly.
- Resting and Serving: Remove the pot from heat and let the dish rest for 5 minutes with the lid on. This resting period allows the flavors to meld and the rice to firm up slightly. Serve the zucchini and chicken mixture warm, ideally with a side of fresh herbs or a light salad for a balanced, nutritious meal. This dish can be enjoyed as a wholesome weeknight dinner or as a meal-prep option for busy days ahead.
Notes
- Use fresh, firm zucchini for the best texture; overly ripe zucchini may become mushy during cooking.
- Rinsing rice thoroughly helps remove excess starch and prevents clumping.
- For even cooking, dice chicken breast and zucchini into similar-sized pieces.
- Adjust paprika and salt according to your taste preference for a balanced flavor.
- Keep boiling water ready before starting to maintain a steady cooking process.
