Overview

A Fallout-themed, cozy-herby chicken stew designed to be nutritionally dense, comforting, and flexible with pantry staples.

Theme: Post-war comfort food
Profile: Moderate-carb, high-protein, low-fat, family-friendly
Protein: Chicken breast
Vibe: Warm, herby, comforting, not spicy

Ingredients

1 tbsp unsalted butter
1 tsp olive oil
2 tsp fresh rosemary, finely chopped (or 3/4 tsp dried)
1.5 tsp fresh thyme, finely chopped (or 3/4 tsp dried)
2 cloves garlic, minced
1 bay leaf
1 large yellow onion, chopped
3 medium carrots, sliced
1 red bell pepper, diced
1 small leek, thinly sliced and rinsed (white + light green parts)
4 oz green beans, trimmed and chopped
1/2 cup frozen corn kernels (about 75 g)
1 1/2 cups cauliflower, diced
6 cups low-sodium chicken broth
28 oz cooked chicken breast, shredded
1 tsp kosher salt (divided), adjust to taste
1/2 tsp black pepper, adjust to taste
1/2 tsp smoked paprika
1 tsp Worcestershire sauce (or 1 tsp low-sodium soy sauce)

Instructions

1) Infusion Protocol

In a small pan over medium heat, melt the butter with olive oil. Add rosemary, thyme, garlic, and a pinch of salt. Cook 45–60 seconds until fragrant. Remove from heat and set aside.

2) Vault Base Activation

In a large pot or Dutch oven, heat the infused butter mixture over medium heat. Add onion, carrots, bell pepper, bay leaf, and about 1/2 tsp salt. Cook 5–6 minutes until softened.
Lower heat, cover, and let vegetables release moisture for another 6–8 minutes.

3) Broth Deployment

Add broth and diced cauliflower. Bring to a gentle simmer. Cook 6–8 minutes until tender.
Add green beans and leek. Simmer 3 minutes.

4) Protein Reintegration

Add shredded chicken, corn, Worcestershire, black pepper, smoked paprika, and remaining salt to taste. Simmer 3–4 minutes until heated through.
Remove bay leaf. Adjust seasoning.

Notes

Estimated Macros (Per Serving)

Calories: ~220–250
Protein: ~25–28 g
Fat: ~5–7 g
Carbs: ~18–22 g

Optional Upgrade (More Moderate-Carb)

For higher-carb days: stir in 1 cup cooked diced potatoes (about 150 g), or serve over 100–150 g cooked rice.