Quick chicken stew
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.
Ingredients
- 1 tbsp light olive oil
- 1 onion, roughly chopped
- 2 garlic cloves, finely chopped
- 8 chicken thighs, boneless, skin removed, cut into bite-sized pieces
- 700ml/1¼ pint 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 1.5cm/½in cubes
- 300g/10½oz small new potatoes, scrubbed and halved
- 200g/7oz frozen soya beans (edamame), defrosted
- 2 tbsp finely chopped fresh tarragon
- salt and freshly ground black pepper
Method
Heat the oil in a wide frying pan over a medium heat. Add the onion, garlic and chicken and stir-fry for 2–3 minutes.
Meanwhile, pour the stock into a saucepan and bring to the boil.
Stir the flour into the chicken and gradually add the hot stock. Stir in the mustard, star anise, cinnamon, celery, carrots and potatoes. Bring to the boil, cover and reduce the heat to medium. Cook for 15–20 minutes.
Uncover, increase the heat, and cook for 5 minutes, or until the chicken is cooked through and the vegetables are tender.
Stir in the soya beans and cook for 2–3 minutes. Season well and stir in the tarragon. Serve immediately in four warm bowls.
Recipe Tips
Chicken stew can be frozen for up to 3 months. Defrost fully in the fridge before reheating.
Feel free to switch around ingredients. Frozen broad beans or green beans are a good substitute for edamame. Parsley can stand in for tarragon if it's hard to come by. If you don't have a cinnamon stick, you can substitute ¼ tsp ground cinnamon.