Recipe By Ben S.
Published Apr 2nd
Prep - Cook - Additional - Ready In -
Servings 6 servings Calories 359.9

Low glycemic microwave meal.

Recipe Ingredients

  • 2 pounds boneless, skinless chicken thighs or breasts
  • 1 ½ cups carrots, in 1/2-inch chunks
  • 2 cups fresh spinach, shredded
  • 1 (14.5 ounce) can diced tomatoes with juice
  • 1 cup dry lentils
  • ½ cup low-fat chicken broth
  • 1 teaspoon dried Italian herbs
  • 1 teaspoon crushed fennel seed
  • 8 garlic cloves, peeled and sliced
  • Salt and pepper, to taste
  • Parsley sprigs for garnish

Cooking Directions

  1. 1 Place all ingredients in a large microwave-safe bowl. Stir to combine. Cover; microwave on high power about 25 minutes, or until chicken and vegetables are done. Add more broth if needed. Garnish with parsley.

Nutrition Facts

  • Calories 359.9
  • Carbohydrate 28.5 g
  • Cholesterol 91.2 mg
  • Fat 10.7 g
  • Fiber 12.8 g
  • Protein 36.1 g
  • Saturated Fat 2.9 g
  • Sodium 264.1 mg
  • Sugar 4.2 g

Chef's Notes

Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.


  1. I love this recipe. I've made it multiple times and it's so good. I modified it this time by adding Rotell instead of the tomatos simply because I didn't have tomatos and omited the Italian seasoning. It gave it a nice little zip.
  2. Great flavor! I did make a few changes mostly in the preparation. I left out the fennel because I didn't have any and it was delicious without it. I also cooked it on the stove-top not the microwave. I used 3 1/2 c. chicken broth (2 1/2 c. to start and then added 1 c. - Read more ...
  3. This really hit the spot for my pre-diabetic hubby! i doubled the recipe and added half an onion and a few stalks of celery. Everything except the spinach was thrown in a slow cooker with an extra cup of water -- I didn't even need to defrost the chicken thighs. After 8 hours or so - Read more ...
  4. One pot what could be better! Left out the fennel - don't like it. You really need those 8 cloves of garlic otherwise the flavor is flat. I also added about 8 sliced mushrooms. This is a keeper. Yummy hearty and healthy to boot!
  5. This was rather horrible. The fennel was very over powering (and I like fennel!). I had to add all kinds of spices and an extra can of diced tomatoes to make it edible. I gave it two stars because after I tweaked it - it was edible. I would not recommend the fennel. I would - Read more ...
  6. I did a slight twist - since my boyfriend hates fennel I swapped the fennel and italian herbs for an Indian take - curry powder cumin tumeric and a pinch of all spice. It worked great. Was very easy to make and the ingredients are great comfort food. Tasted great the next day as well.
  7. This is an easy and delicious recipe. The first time I made it it was tasty but the chicken was over done and the lentils weren't done enough. The second time I made this dish I cooked the lentils and chicken before hand. When I got ready to eat it I just heated up a - Read more ...
  8. Great healthy stew I loved the fennel and also added some onion just because thats our personal preference. Thanks so much for the post.
  9. This is an excellent healthy stew that really hits the spot. I used leftover chicken breast but omitted the fennel because I do not care for the flavor. Love the spinach in it!

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