Chicken and Vegetable Stew Recipe

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Chicken and Vegetable Stew Recipe

(Low Fat Chicken Vegetable Stew Recipe)

Ingredients:  Serves 4

3 lb (1.4 kg) oven-ready chicken

5 large sprigs of parsley

6 black peppercorns

1 bay leaf

1 pints (725 ml) chicken stock

1 level teaspoons each mixed dried herbs and dried sage

4 small turnips, peeled and quartered

2 large sticks celery, trimmed and chopped

2 medium potatoes, peeled and thickly sliced

14 oz (400 g) tinned peeled tomatoes

1 medium onion, peeled and chopped

4 oz (115 g) fresh or frozen sweetcorn kernels

4 oz (115 g) runner beans, trimmed and sliced

Freshly ground black pepper

 

Method:

Rinse the chicken under the cold tap and put it in a large saucepan.  Tie the parsley, peppercorns and bay leaf in a small square of muslin or clean linen and put into the saucepan with the stock and teaspoon each of the mixed herbs and sage.  Bring to the boil, then reduce the heat and simmer, covered, for 1 hour or until the chicken falls easily off the bone.  Lift the chicken onto a heated plate.  Skim all the fat off the stock and put in the turnips, celery, potatoes, tomatoes, onion and another teaspoon of mixed herbs and sage.  Bring back to the boil, then cover and simmer gently for 20 minutes.  Take the skin off the chicken and lift the meat off the bones.  Cut it into chunks and return to the saucepan together with the sweetcorn and runner beans.  Continue to simmer, covered, for 15 minutes, stirring occasionally.  Take out the wrapped herbs and season the stew with pepper and the remaining mixed herbs and sage.  Ladle the stew into warmed serving bowls and have it piping hot with bread and a salad of cauliflower and mushrooms, or a leafy green salad.  If you make the stew in advance and refrigerate it overnight, reheat it thoroughly, bringing it to the boil and then simmering it for 10 minutes before serving.

 

Note:  The original version of this dish, created by American Indians, had rabbit and squirrel in it instead of chicken.  The stew develops a fuller flavor if it is cooked the day before you need it.

 

Nutrient Value Per Serving:

280 calories

7 g total fat (2 g saturated fat)

11 g carbohydrates

4 g fiber

185 mg sodium

 

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