Chicken Stew for the Soul
- Yield: 4
- Prep Time: 30 minutes
- Cook Time: 35 minutes
- Serving: 4
Nutrition facts (per portion)
- Calories: 318kcals
- Carbohydrate Content: 15g
- Fat Content: 14.7g
- Protein Content: 32g
- Saturated Fat Content: 7.3g
- Serving Size: 426g
- Salt : 0.5g
- Potassium: 788mg (20mmol)
- Phosphate: 291mg
Chicken Stew for the Soul
Ingredients
- Olive oil - 2 tablespoons (25.2g)
- Chicken breast - 500g
- Celery, 3 stalks, finely chopped - 180g
- Carrots, peeled x 3, finely chopped - 200g
- Onion, 1 large, finely sliced - 240g
- Thyme - 3 sprigs (3g)
- Butter - 50g
- Flour, 1 heaped tablespoon - 30g
- Low salt chicken stock cubes x 2 - (16g)
- Black pepper - sprinkle (0.1g)
Instructions
1. Heat oil in a large heavy based casserole pan over a medium heat.
2. Cooking in batches. Add the chicken skin side down, cook for 3 – 4 minutes until golden, turn and brown that side also. Repeat until all the chicken thighs are browned. Set aside on a plate.
3. Add the celery, carrots, onion and thyme to the fat left in the pan along with the butter. Stir occasionally for about 6 – 8 minutes until softened.
4. Add the chicken back to the pan along with the flour and toss to coat everything.
5. Pour over the chicken stock and bring to a boil.
6. Reduce the heat a little and simmer for 30 – 35 minutes without a lid until the chicken is tender and the sauce has reduced, it should be thick.
7. Season with black pepper, serve and enjoy!
Per Portion this dish provides:
4 ½ protein exchanges (from the meat, fish and poultry group)
2 vegetable exchanges