Poulet Basquaise (Healthy Chicken & Pepper Stew)

Tender chicken simmered with sweet peppers and tomatoes into a hearty, high-protein stew that’s naturally gluten-free, packed with vegetables, and light on added fat.

Ingredients

• 600g (1.3 lb) boneless, skinless chicken thighs *(or chicken breast for leaner)*
• 2 tbsp olive oil, divided
• 1 large onion, thinly sliced
• 3 garlic cloves, finely chopped
• 3 bell peppers (mix of red/yellow), sliced
• 400g (14 oz) canned crushed tomatoes
• 2 tbsp tomato paste
• 200ml (3/4 cup + 2 tbsp) water
• 1 tsp smoked paprika
• 1/2 tsp dried thyme *(or oregano)*
• 1 bay leaf (optional)
• 1 1/4 tsp salt, plus more to taste
• Black pepper, to taste
• 1 tbsp red wine vinegar *(or any vinegar)*

Method

• 1

  Step 1: Brown the chicken

  Pat chicken dry (better browning). Season with 3/4 tsp salt and black pepper. Heat 1 tbsp olive oil in a large pot or deep skillet over medium-high heat. Sear chicken 3–4 minutes per side until golden (it won’t be cooked through). Remove to a plate.

• 2

  Step 2: Build the vegetable base

  Lower heat to medium. Add remaining 1 tbsp olive oil, then onion with a pinch of salt. Cook 5 minutes, stirring, until softened and lightly golden on the edges. Add garlic and cook until fragrant, 30 seconds.

• 3

  Step 3: Soften peppers

  Add sliced peppers and cook 6–8 minutes, stirring, until they’re softened but still hold their shape (you want some bite, not mush).

• 4

  Step 4: Make the sauce

  Stir in tomato paste, smoked paprika, and thyme. Cook 1 minute, stirring constantly, until the paste darkens slightly and smells “toasty.” Add crushed tomatoes and water; scrape the bottom of the pot to dissolve any browned bits (big flavour).

• 5

  Step 5: Simmer until tender

  Return chicken (and any juices) to the pot. Add bay leaf if using. Bring to a gentle simmer, then reduce heat to low. Cover and cook 18–22 minutes, stirring once or twice, until chicken is tender and cooked through (74°C/165°F).

• 6

  Step 6: Finish and balance

  Uncover and simmer 5 minutes to thicken slightly. Stir in vinegar, then taste and adjust salt and pepper. The stew should taste rich, sweet from peppers, and gently smoky with a bright finish.

Tips

• **Make it extra lean:** Use chicken breast, but reduce covered simmer time to ~12–15 minutes to keep it juicy.
• **Texture control:** If the sauce is too thick, add a splash of water; too thin, simmer uncovered 5–10 minutes.
• **Serve with:** Brown rice, quinoa, or roasted potatoes for a classic feel; or simply a big side salad for a lighter meal.
• **Storage:** Keeps 4 days in the fridge; flavours improve overnight. Freeze up to 3 months (thaw overnight, reheat gently).

Nutrition (per serving, estimate)