Quick chicken stew
HB-3138 · Hand-built original · British
This quick and light chicken stew is an easy and comforting midweek meal. It's packed with vegetables and fairly low in calories, so it's healthy too. Each serving provides 415 kcal, 48g protein, 26.5g carbohydrates (of which 7.5g sugars), 11g fat (of which 2g saturates), 8g fibre and 0.5g salt. With a GI of 49 this meal is high protein, low GI .
BritishMain course1 hrServes 4415 kcalDairy-freeEgg-freeDiabeticHigh Fiber
Main ingredient: chicken
Pairs well with: roasted potatoes, rice pilaf, green beans, caesar salad, garlic bread
Servings:4quantities adjust to match
Ingredients
- 1 Tbsp light olive oil
- 1 onion, roughly chopped
- 2 garlic cloves, finely chopped
- 8 boneless, skinless chicken thighs, cut into bite-sized pieces
- (1 1/4 pints) chicken stock
- 2 level Tbsp plain flour
- 1 level Tbsp wholegrain mustard
- 1 star anise (optional)
- 1 cinnamon stick
- 2 celery sticks, sliced
- 2 large carrots, peeled and cut into 1/2-inch cubes
- (10 1/2 oz) small new potatoes, scrubbed and halved
- (7 oz) frozen edamame beans, defrosted
- 2 Tbsp finely chopped fresh tarragon
- Salt and freshly ground black pepper
Method
- Heat the oil in a large casserole over medium-high heat. Cook the onion for 4 minutes until softened, add the garlic for 1 minute, then add the chicken and cook until lightly colored all over.
- Sprinkle in the flour and stir for 1 minute. Gradually pour in the stock, stirring to avoid lumps, and add the mustard, star anise if using, and cinnamon stick.
- Add the celery, carrots, and potatoes. Bring to a simmer, cover, and cook gently for 20 minutes until the vegetables are tender and the chicken is cooked through.
- Stir in the edamame and cook 3 minutes more to heat through. Remove the cinnamon stick and star anise.
- Season well, stir in the tarragon, and serve in bowls.
Prep: 30 min · Cook: 30 min
Nutrition (per serving, where published)
415kcalCalories
48gProtein
26.5gCarbs
11gFat
8gFibre
7.5gSugars