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Quick Fix Chicken Stew

This chicken stew has all the comfort of a hearty stew without the intensive prep or extended cook time. This stew is composed of a large helping of vegetables and succulent shredded chicken. A great combination of fibre and protein which slows down the digestion of any sugars in the meal and therefore prevents a spike in blood sugar. Balancing blood sugar plays an important role in reducing inflammation in the body.

Catherine Rogers

 

Recipe by Catherine Rogers
Serves - 2
Prep. Time - 10 min
Cooking Time - 35 min
DF GF

Ingredients

  • ½ tbsp olive oil
  • 2 stalks celery – chopped
  • 85g chopped onion
  • 3 cloves garlic
  • 1 large bay leaf
  • ½ tsp paprika
  • ¼ tsp salt
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • 4c low sodium broth (chicken or vegetable)
  • 125g frozen sweet potato
  • 50g frozen peas
  • 75g frozen carrots (used rainbow colored to enhance nutritional profile but can use any carrots)
  • salt and pepper to taste (about ¼ tsp each)
  • 1 tsp lemon juice
  • 3 tbsp kuzu (make a slurry with equal parts cold water; set aside then add to stew as directed)
  • ½ tbsp chopped parsley

Method

  • Lightly coat pot with olive oil
  • Add bay leaf and paprika to bloom spices
  • Add celery and onion and stir to coat with seasoned oil
  • Add garlic (be sure to let sit 10 mins after chopping before cooking) + salt and continue cooking until onions are translucent
  • Add broth and dried herbs – bring to boil
  • Add chicken breast – submerge as much as possible, lower to a simmer and cover
  • After 10 mins turn breast over and cook another 10-15 mins until cooked all the way through
  • Remove chicken from pot and set aside to shred (using forks)
  • Add frozen vegetables and bring broth to a boil
  • Add 1 tsp lemon juice
  • Add kuzu and continue stirring once the broth has a sheen and has thickened
  • Add shredded chicken and serve

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