HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
RECIPE: LIGHT & BROTHY CHICKEN STEW
This is recipe is somewhere between a soup (brothy) and a stew (big chunks of meat and veggies).
Broth is rich in minerals that support the immune system and this one is super satisfying.
By skipping a step where you would dredge the chicken in flour (that gives it the thick gravy of a traditional stew) you get a fresh brothy result that, with TASTE OF TUSCANY, really pop the flavours of the chicken, beans and potatoes. Perfect for spring when there’s still a bit of chill in the air, but you like go a bit lighter in the feeling of the meal (and your belly).
PREP TIME: 10-15 min
COOK TIME: 1 hour 30 min
SERVES: 4
INGREDIENTS
FOR COOKING:
-
6 boneless, skinless chicken thighs
-
Pinch of salt and pepper (to season chicken)
-
3 TBSP (45 ml) olive oil
-
1 yellow onion, diced
-
1 sachet TASTE OF TUSCANY spice blend
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400 g fresh green beans (ends trimmed)
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400 g potatoes (cut in bite-sized pieces)
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4 cups (1 litre) water
- 1 tsp salt
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½ tsp black pepper
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OPTIONAL GARNISH: fresh basil
TASTE TRAVELS Tuscany Spice Blend guarantees full flavour. Click here to buy.
COOKING INSTRUCTIONS
CONVENTIONAL STOVE/OVEN METHOD
1) Season chicken with salt on both sides and cut into bite-sized pieces.
2) Heat a 2 ½ QT (3 L) pot on medium high. Add 3 TBSP olive oil and, working in batches, brown chicken pieces, remove and set aside.
3) Add remaining 1 TBSP of oil and the chopped onion to the pot, and cook for 5 minutes.
4) Stir in one sachet of TASTE OF TUSCANY spice blend and mix well.
5) Add the chicken back to the pot along with potatoes, green beans, water, salt and pepper.
6) Bring to the boil, then reduce heat to low and simmer, covered, for at least one hour to let the flavours develop. Stir occassionally.
You can also transfer to to the oven (in an oven-proof dish of course) and slow-cook, covered, for a few hours at 100C.
WONDERBAG METHOD
If you have a wonderbag, you can enjoy hands-free, energy-free slow cooking and let the pot sit in the Wonderbag all day for maximum flavor development.
1) Season chicken with salt on both sides and cut into bite-sized pieces.
2) Heat a 2 ½ QT (3 L) pot on medium high. Add 3 TBSP olive oil and, working in batches, brown chicken pieces, remove and set aside.
3) Add remaining 1 TBSP of oil and the chopped onion to the pot, and cook for 5 minutes.
4) Stir in one sachet of TASTE OF TUSCANY spice blend and mix well.
5) Add the chicken back to the pot along with potatoes, green beans, water, salt and pepper.
6) Bring to the boil, then reduce heat to medium-low and simmer, covered, for 15 minutes.
7) Seal your lidded pot in the Wonderbag for a minimum of 3 hours (can be left all day) to finish cooking
Working in batches, brown the chicken on all sides and remove from pan.
Add chicken, beans, potatoes and water to the pot, bring to a boil, then reduce heat and simmer.
SERVE
Spoon into bowls and top with a bit of fresh basil.
You can also serve this over brown rice, barley or quinoa to increase the fibre count.
COOK'S NOTES
INGREDIENTS
The boneless, skinless chicken thighs I used had a combined weight of 500 g (1.1 lbs), so keep that weight in mind if you’re buying chicken that is already pre-cut into pieces.
PREP TIME
5-10 minutes to prep if you buy pre-cut beans and chicken, 10-15 minutes to prep if you are working with whole ingredients.
COOKING TIMES
Slow cooking this dish delivers on flavor, so if you have the time, let it go low and slow…
Recipe & Photo Credit: Cathy Menees
