Thursday, 11 October 2012


As the days get shorter and the evenings cooler, our bodies start to crave hearty comfort foods in place of summer's lighter fare. That said, ditching salads for baked pastas and roast beef isn't always the answer. 

Although it's nice (and completely necessary) to indulge every once in a while, it's also important to maintain a healthy diet, and not just during bikini season but throughout the cooler months as well. This recipe is for Hearty Chicken Stew (adapted from Clean Eating's Chicken Pot Pie), a simple yet satisfying and nutritious lunch or dinner. Made using fall food staples like onions and carrots, this recipe is quick enough to whip up in time for a last-minute dinner and easy enough to duplicate (or triple!) and pack and freeze for later.

Hearty Chicken Stew
adapted from Clean Eating

olive oil
1 lb. boneless, skinless chicken thighs, diced
1 medium onion, diced
2 large carrots, peeled and diced
1 cup frozen peas
1 1/2 cups low-sodium chicken broth
1/2 cup orange juice
2 bay leaves
2 tbsp. coconut flour, or any other flour for use as thickener
salt and pepper, to taste

1. Heat a large saucepan on medium-high heat, add olive oil. Sauté onions until fragrant.

2. Add chicken and carrots. Sauté until onions are slightly browned and chicken is cooked through, about 5 minutes. Add peas and sauté for another minute until thawed.

3. Stir in broth, orange juice, and bay leaves and cook until broth is warmed. Sit in coconut flour* and reduce heat to medium. Stir constantly until broth is thickened. Season with salt and pepper.

Makes 4 servings.

*if using potato or corn starch, be sure to dissolve the starch in about 1 tsp. of water before adding it to your stew

Try This: The original recipe uses chicken breast, which would be a leaner option. For something like a stew, I like to use chicken thighs because of their extra flavour.

The orange juice is my own adjustment to the recipe and I find it adds a really nice sweetness to the chicken and vegetables. Feeling adventurous? Try pineapple juice instead!

And, if you want a more filling stew, try adding sweet or Yukon gold potatoes.

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