Appetizers

easy meal prep chicken and kale stew with garlic herbs

Name: easy meal prep chicken and kale stew with garlic herbs
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings

By Pam 2024-05-21 ⏱ 15 min 🔥 30 min 🍽 4 servings

Frequently Asked Questions

Can I use frozen kale?

Yes; add frozen kale during the last 2 minutes to prevent overcooking. Drain excess liquid so the stew doesn’t thin out.

Is this Whole30 compliant?

Absolutely—just skip the white wine and double-check your broth for hidden sugar.

My stew tastes flat—help!

Add ½ tsp kosher salt, a squeeze of lemon, and a pinch of sugar to balance acidity. Sometimes a drop of hot sauce brings everything alive.

Can I double the recipe in a 6-quart pot?

Yes, but brown the chicken in two batches to avoid steaming. Increase simmer time to 15 minutes.

What containers do you recommend?

I love 2-cup glass jars with plastic screw-top lids—microwave safe and leak-proof for backpacks. For freezer, BPA-free pint bags lay flat and thaw fast.

Can I make this in an Instant Pot?

Use sauté function for steps 1-4, then pressure cook on high 8 minutes with quick release. Stir in kale and beans on sauté-low for 2 minutes.

There you have it—the stew that rescues busy weeks, comforts sniffly noses, and makes your coworkers jealous when they smell the break-room microwave. Make a batch tonight, tuck it into jars, and gift your future self a week of effortless, nourishing lunches. Don’t forget to save it to Pinterest so you can find your way back next January—and every month after.

Easy Meal-Prep Chicken & Kale Stew with Garlic Herbs

(4.6)

Pin Recipe

Add greens: Stir in chopped kale; cook until wilted, 3-4 min. Discard bay leaf.

Finish & serve: Brighten with lemon juice; adjust seasoning. Garnish with fresh parsley.

Recipe Notes

Store in airtight containers up to 4 days; flavors deepen overnight.
Swap kale for spinach if you prefer a milder green.
Freezer-friendly: cool completely, freeze up to 3 months.

Nutrition per serving

240

kcal

28 g

protein

9 g

carbs

10 g

fat

easy meal prep chicken and kale stew with garlic herbs

Love this recipe? Save it to Pinterest before you forget! Easy Meal-Prep Chicken & Kale Stew with Garlic Herbs (One-Pot Wonder) Last January, after two weeks of holiday…

Prep15 min

Cook30 min

Serves4 servings

Ingredients

Instructions

1
Season & sear: Pat 1½ lb chicken thighs dry; sprinkle with 1 tsp kosher salt and ½ tsp pepper. Heat 2 Tbsp olive oil in a Dutch oven over medium-high. Sear chicken 3 minutes per side until golden (it won’t be cooked through). Transfer to a plate.
2
Slow-cook the garlic: Lower heat to medium-low. Add 10 cloves thinly sliced garlic plus ½ tsp red-pepper flakes; cook 90 seconds until fragrant but not browned—this tames the bite.
3
Build the base: Stir in 1 diced onion, 2 chopped carrots, and 1 chopped celery stalk; sweat 4 minutes until edges soften. Dust with 1 Tbsp dried Italian herb blend and 1 Tbsp tomato paste; cook 1 minute to caramelize the paste.
4
Deglaze: Pour in ¼ cup dry white wine (or broth) and scrape the brown bits. Let it reduce by half, about 2 minutes.
5
Simmer: Return chicken (plus any juices) to the pot. Add 3 cups low-sodium chicken broth, 1 cup water, and 2 bay leaves. Bring to a gentle boil, then reduce to low, cover, and simmer 12 minutes.
6
Shred & return: Transfer chicken to a cutting board; shred with two forks. Discard bay leaves. Return chicken plus 1 can white beans (rinsed) to the pot.
7
Load the greens: Stir in 4 packed cups chopped kale. Cover and cook 3 minutes until wilted but still vibrant.
8
Finish bright: Off heat, add juice of ½ lemon, ¼ cup chopped parsley, and 2 Tbsp snipped chives. Taste and adjust salt. Serve hot, or cool completely before portioning into five 2-cup containers.

Notes

Make-ahead garlic oil: Infuse ½ cup olive oil with 5 smashed garlic cloves on low 10 minutes; drizzle over each portion before microwaving for restaurant-level aroma.
Extra protein swap: Stir in ½ cup cooked quinoa or farro for a grain-protein boost that keeps the stew gluten-free.
Velvety texture: Mash ¼ cup of the beans before adding; it naturally thickens the broth without cream.
Weeknight shortcut: Buy pre-sliced mirepoix (onion, carrot, celery) from the salad bar—zero shame.
Lemon zest hack: Freeze leftover zest in ice-cube trays with a little water; pop into future soups for instant brightness.