Do you love chicken stew, but want to try a lower sodium, heart healthy version? Well, if so, this is the dish for you! Not only is this chicken stew heart healthy, but it is also budget-friendly, so give it a try, you’re sure to love it!

Chicken Stew


  • 1 ½ pounds boneless, skinless chicken breast or thighs 

  • ½ tablespoon of canola oil  

  • 2 ½ tablespoons salt-free, creole seasoning

  • ½ cup yellow onions, chopped

  • ½ cup green onions, chopped

  • ½ cup bell pepper, chopped

  • ½ cup celery, chopped

  • 1 clove garlic, chopped or ½ teaspoon garlic powder

  • ½ cup dry roux

  • 1 ½ cups reduced-sodium chicken broth • 1 cup water


  • Trim the visible fat off the chicken. 
  • Add oil to a pan and set heat to medium. 
  • Sprinkle 1 tablespoon of salt-free creole seasoning on chicken and rub until the chicken is covered in seasoning. 
  • Add the chicken to the pan and brown on each side, then set aside. 
  • Add chopped yellow onion, green onions, bell pepper, celery and garlic to the pan and cook until translucent.
  • Add dry roux, 1 ½ tablespoons salt-free creole seasoning, broth and water. Whisk until lumps dissolve.
  • Bring to a boil and allow to simmer for 20 – 25 minutes. If the gravy is too thick, add additional water. 
  • Add chicken back to the pan. Cover and cook for 30 minutes over medium-low heat while stirring occasionally. Remove the lid during the last 5 minutes of cooking time to allow the gravy to thicken.

Recipe Video


  • This recipe is made possible through the American Heart Association. To learn more about the American Heart Association, and see more of their recipes, please visit