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Chicken & Potato Stew

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

This Chicken & Potato Stew is 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 antioxidant-rich lycopene, and...


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 Chef Tips)
  • 3 tablespoons olive oil
  • 2 pounds small Yukon gold potatoes, washed and halved ( Low iodine diet? See Chef Tips)
  • 2 cloves garlic, sliced
  • 1 large onion, chopped
  • 1 cup water
  • 1 (28 ounce) can diced tomatoes

Nutrition Facts

Calories

486 cals

Fat

28 g

Saturated Fat

7 g

Polyunsaturated Fat

6 g

Monounsaturated Fat

13 g

Carbohydrates

27 g

Sugar

4 g

Fiber

5 g

Protein

32 g

Sodium

975 mg

Directions

  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.

Chef Tips

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

If 6-8 portions is too much for you, use two 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 one hour.

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

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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