Here is the complete meal that I made this past week with the Greek Chicken Stew (sorry about the delay). Although the chicken stew needs to simmer for a while, the meal as a whole is super simple and very inexpensive! This meal packs a ton of protein (chicken and chickpeas), vegetables (tomatoes, aromatics/onions/garlic, spinach), and carbohydrates (rice and pita bread). To make this meal leaner, make the stew with boneless, skinless chicken breasts and use a low-fat milk for the creamed spinach. You can also substitute brown rice for the white rice in the stew (increase cooking time) for added fiber and nutrients.
This meal includes:
Below is an example of my grocery list and a list of items that I already have on hand in my pantry or refrigerator. Use the grocery list as a guide but, as always, check the pantry list for items that you may not have or need to restock and check the grocery list for items that you might already have on hand. Adjust the lists as necessary.
|2 lbs. (5 pieces)||chicken thighs|
|1 can (14.5 oz.)||diced tomatoes|
|1 can (8 oz.)||tomato sauce|
|1 med.||yellow onion|
|1 bunch||flat leaf parsley|
|1 can (15 oz.)||chick peas/garbanzo beans|
|1 lb.||loose frozen chopped spinach|
|1/4 cup||grated parmesan|
PANTRY ITEMS / ON HAND
|2 Tbsp||olive oil|
|2 whole||bay leaves|
|1/2 tsp||dried oregano|
|1/4 tsp||dried thyme|
|2 cups||long grain rice|
|4 Tbsp||all-purpose flour|
|1/8 tsp||nutmeg (optional)|
STEP 1: Begin making the Greek Chicken Stew. When the stew is ready for it’s final simmer (step 5), begin cooking the Creamed Spinach. The chicken stew should be finished simmering by the time the creamed spinach has finished cooking. Serve with a warm pita.
From the items on the grocery list, you may have leftovers of the parsley, feta and parmesan cheese. All of the other items you should be able to buy in the quantity that is called for in the recipes.
Grated Parmesan should stay good in your refrigerator for quite a while and it makes a delicious topping for many dishes; try it sprinkled on popcorn!
The feta I bought was in a 3 oz. package, leaving me with .5 oz. left over. You can either put more feta on each serving or save the half ounce of feta for another dish. I love it on sandwiches, eggs and salads.
Fresh parsley is a great garnish for just about every dish and it adds a little bit of a fresh, green flavor. Try mixing some into your scrambled eggs, salads or mashed potatoes.
These Parmesan Roasted Potatoes are DELICIOUS and call for both parmesan and parsley… using up leftovers is a great excuse to make them!