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Calorie Count Blog

Stewing up a Lighter Dinner

By +Janice D'Agostino on Jan 18, 2013 10:00 AM in Recipes

Dinner is often a stew of beans or legumes, which are awesome for dieting; they give you that meaty satisfaction and both are excellent with whole grain rice or bread. - Nadia Giosia, Canadian Chef

The wind was howling and the snow drifting against the fence. Snug under my favorite thermal throw, I let my culinary plans for the day take a nostalgic turn to memories of my favorite winter dinners - traditional beef stew and beef bourguignon. Calorie counters will be happy to learn that lower calorie stews are just as filling, warming, and soul satisfying.

Adjust your own recipe by increasing the amount and variety of veggies. Reduce the fat and treat meat as a condiment. One strip of bacon or ham really will do. Or skip meat altogether by adding a tablespoon of smoky paprika! Lower the sodium and increase the spices a bit. Use a touch of lemon juice or hot red pepper flakes to accent the flavors; you won't miss the salt.

What makes the dish a stew is process. The ingredients are nearly covered in the cookery liquid and simmered slowly to falling apart tenderness in the oven, crock pot, or on top of the stove. Your stew may be served in a bowl all by itself with a biscuit, as a side dish to polenta, or as a steaming topping for potatoes, pasta, brown rice, quinoa, or garlicky couscous. Eaten as a main, side, or topping, it is still a stew.

We can always count on the Refined Chef for a great recipe. Hodgepodge Slow Cooker Vegetable Stew is definitely on my make it this weekend menu.

Let professional chef Jaime Oliver show you how to make a delicious and Simple Chicken Leek Stew

One of my favorite recipe sources is usually full of complex buttery deliciousness. Fortunately, they also have a lot of good basic recipes that are delicious and reasonable in calorie - like this Kale White Bean Stew

I found this recipe for Chickpea Stew right here at Calorie Count, so it is all ready for you to log!

If you are looking for a seriously low calorie stew, try Crazypotato98’s Stewed Cabbage! Serve it over quinoa for a delicious complete meal.

Love a good Fish Stew? Herbs de Provence transforms this dish into a beautifully aromatic sensory experience.

Georgiamapuas asked Recipe by Request to find a gluten-free dairy-free eggplant recipe.  When you make Bean and Eggplant Stew, log your calories using this analysis.

I love how white beans and carrots work together in this Calabrian White Bean Stew. If you have a bit of room for more calories, this recipe includes directions to make your own homemade garlicky croutons from leftover buns or thick cut bread.

Recipe by Request

I received a request for a different way to cook chicken. Chicken with Egg and Lemon Soup, created by Calorie Count member Mbar658944084, fits that request perfectly. The entire meal cooks away in one large pot so that the chicken and veggies flavor the soup stock. Then both chicken and veggies are removed, cut to serving sizes, arranged on a plate, and served with a steaming bowl of the Egg and Lemon soup. It's a very creative use of one pot to make a fine calorie counted ready-to-log three part meal featuring chicken! 

The nutrition facts that accompany the recipe at CC Palte are set for using regular sodium chicken stock. For those that eat low sodium, here are the nutrition facts using no sodium stock. Simply replace salted stock with no salt stock and ramp up the seasonings a bit... or add a dash of hot red pepper flakes to accent the existing flavors!

Your thoughts…

Do you cook your stews cooked in the oven, crock pot, or on the stove? Meat or meatless stews? Bean or all veggie? Do you still make your Mom or Grandma’s stew in the original version or did you tweak it to make it healthier? Share your recipe and tweaking ideas with everyone here! Click here if you would like me to find a recipe for you or tweak your recipe, just ask at Recipe by Request! If you would like your recipe considered for CC Palate, please send it to me via pmThis article may be reprinted (including bio) with prior permission from the author.



Could you please review the recipe for chickpea stew? The ingredients list ground turkey, but the instructions do not include the ground meat.


Yum, stews! I never thought of my stewed cabbage being served over quinoa. What a great idea!

I have been doing my stews in the oven lately.  The roasted veggies give it a completely different flavour.


1-1 1/2# beef stew meat, lean

1-2 potatoes

2-3 carrots

1 onion

1-2 bay leaves

1 can tomato soup

whatever added veggies you like like peas, corn, green beans

cover & bake at 275 for 5 hours.  SO simple, but REALLY delicious !

Here's a recipe for my Mulligan Stew. A head of cabbage makes a big pot of yummy goodness and is very filling. 102


I like to add wine to stew. Wine to stew, beer to chili. REALLY makes for some great flavors!

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