One pot meals- anti-cancer recipes- cook for your life
Chicken Potato Stew is a deliciously easy, stick to your ribs, one pot meal
Servings: 8
Prep time: 30
Total time: 75 minutes
Cuisine: Mediterranean, Italian

My mum used to make this Chicken & Potato Stew. It’s one of the most satisfying, scrumptious chicken stews you’ll ever eat. It’s perfect when you’re feeling dreary. The tomatoes in this dish are bursting with lycopene, and along with the chicken and potatoes, it makes a stick-to-your-ribs complete meal. Add a crunchy salad of dark leafy greens and you’re set.

Preparation

  1. Put the flour, a good pinch of sea salt and a grind or two of fresh black pepper into a clean, resealable plastic bag. Add the chicken pieces and toss until well coated.
  2. Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Once the oil starts to ripple, add the floured chicken pieces a few at a time and brown them – doing in batches so as not to crowd the pan. Set the browned pieces in the bottom of a large Dutch oven. Tuck the potatoes in between the chicken pieces.
  3. Add the remaining tablespoon of oil to the skillet and cook the garlic and onions, stirring and scraping the bottom of the pan. Sprinkle the onions with a little salt and sauté until they have softened and begun to turn brown, about 8 to 10 minutes.
  4. Add the water to deglaze the pan. Let it bubble until it looks syrupy. Add the diced tomato and cook, stirring until the mixture begins to thicken and turn orangey-red in color, about 7 minutes.
  5. Heat the Dutch oven over medium-high heat. Add the tomato sauce mixture from the skillet to the chicken and potatoes. Add 1 cup of water to the skillet, swish it around to pick up any remaining tomato and onion, and pour into the Dutch oven. Bring to a low boil. Cover and simmer over a low heat for about 45 minutes. Taste for salt. Let sit for 10 minutes and serve.

Ingredients:


  • 1 heaping tablespoon whole wheat pastry or all-purpose flour
  • Salt and pepper, to taste
  • 1 whole chicken, skin on, cut into 8 pieces (see Ann’s Tips)
  • 3 tablespoons olive oil
  • 2 pounds small Yukon gold potatoes, washed and halved ( Low iodine diet? See Ann’s Tips)
  • 2 cloves garlic, sliced
  • 1 large onion, chopped
  • 1 cup water
  • 1 (28 ounce) can diced tomatoes

Nutritional Information

Calories

529 cals

Fat

31 g

Saturated Fat

8 g

Polyunsaturated Fat

6 g

Monounsaturated Fat

14 g

Carbohydrates

27 g

Sugar

4 g

Fiber

5 g

Protein

35 g

Sodium

1021 mg

*per serving

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Ann's Tips and Tricks

If you don’t like dark meat, you can use 2 whole skin-on chicken breasts on the bone, halved and quartered.

If 6-8 portions is too much for you, use 2 pieces of skin-on chicken breast and halve the rest of the ingredients. If you need the stovetop for other dishes, after adding the tomatoes in step 5,  bake the stew in a 375F oven for 1 hour.

If you are on a low iodine diet, peel the potatoes.

 


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