LunchSpanish · 45 min · 4 servingsPollo guisado con patata y verduras

Chicken stew with potato and vegetables

Name: Chicken stew with potato and vegetables
Prep time: 45 min
Total time: 45 min
Yield: 4 servings
Cuisine: Spanish
Ingredients: 400 g (14 oz) boneless, skinless chicken thighs, cut into chunks (raw weight); 300 g (11 oz) potatoes, cut into chunks; 150 g (5.5 oz) sliced carrots (2 large); 120 g (4 oz) green peas (about 3/4 cup); 200 g (7 oz) crushed tomatoes (a generous 3/4 cup); 80 g (3 oz) chopped red bell pepper (about 1/2 cup); 80 g (3 oz) chopped onion (about 1/2 cup); 15 g olive oil (1 tablespoon); Water (about 300 ml, or 1 1/4 cups); Garlic, bay leaf, and salt to taste

Each serving has 282 kcal, 23.9 g of protein, and 5.4 g of fiber, or 8.5 g of protein per 100 kcal. Ready in 45 minutes; makes 4 servings.

High in protein
High in fiber
Easy to digest
Low energy density

Per serving

282 kcalCalories
23.9 gProtein
5.4 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 8.5 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 9 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

4 servings

400 g14 ozboneless, skinless chicken thighs, cut into chunks (raw weight)
300 g11 ozpotatoes, cut into chunks
150 g5.5 ozsliced carrots (2 large)
120 g4 ozgreen peas (about 3/4 cup)
200 g7 ozcrushed tomatoes (a generous 3/4 cup)
80 g3 ozchopped red bell pepper (about 1/2 cup)
80 g3 ozchopped onion (about 1/2 cup)
15 golive oil (1 tablespoon)

Plus, with no meaningful nutrition (not counted in the table):

Water (about 300 ml, or 1 1/4 cups)
Garlic, bay leaf, and salt to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Brown the chicken pieces in a pot with the oil for 5 minutes, then set them aside.
In the same pot, cook the onion, bell pepper, and garlic for 5 minutes.
Add the tomatoes and cook 5 minutes more.
Return the chicken, add the potatoes, carrots, bay leaf, and water, cover, and simmer for 25 minutes.
Stir in the peas for the last 5 minutes and adjust the salt.

Why it is filling

Stewed thigh meat turns tender and juicy and falls apart with a fork, which helps when eating is an effort. The chicken supplies the protein; the potatoes, carrots, and peas add volume, some fiber, and make it a complete meal in one pot. It has little added fat and nothing fried, which usually sits better with nausea.

In numbers, each serving has 23.9 g of protein and 5.4 g of fiber, with an energy density of 84 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Easy to digest: A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

It makes four servings, and the stew tastes even better the next day. Frozen potatoes turn soft and mealy, so freeze the stew without them and add freshly cooked potatoes when you reheat it.
If a full serving is too much, eat the chicken with a little sauce first and leave the potatoes for last.

Nutrition facts

Values per serving and for the whole recipe (4 servings), calculated from the ingredients. Protein per 100 kcal: 8.5 g.
Nutrient	Per serving	Whole recipe
Calories	282 kcal	1,129 kcal
Protein	23.9 g	95.7 g
Carbohydrates	28.4 g	113.5 g
Fiber	5.4 g	21.6 g
Fat	8.3 g	33.1 g
Approximate weight	336 g (12 oz)	1,345 g (47 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Chicken thigh	400 g	484 kcal	78.8 g	0 g
Boiled potato	300 g	261 kcal	5.6 g	5.4 g
Carrot	150 g	62 kcal	1.4 g	4.2 g
Cooked green peas	120 g	101 kcal	6.4 g	6.6 g
Tomato	200 g	36 kcal	1.8 g	2.4 g
Red bell pepper	80 g	21 kcal	0.8 g	1.7 g
Onion	80 g	32 kcal	0.9 g	1.4 g
Olive oil	15 g	133 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broilers or fryers, dark meat, thigh, meat only, raw (FDC ID 173627).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peas, green, cooked, boiled, drained, without salt (FDC ID 170420).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.