Healthy chicken stew is the perfect winter comfort food, says Dale

FANCY a healthy chicken stew? I do! Since I teamed up with the Medicinal Chef, Dale Pinnock, I’ve been getting lots of lovely comments and feedback about his recipes.  Several people have asked if he could share a “healthy comfort food” recipe.  So your wish is my command and this week he’s produced his fantastic chicken stew recipe just as the weather is getting a little colder here in the UK!  Perfect timing!

Dale will be recording a Q&A session with me next week which I’ll be sharing with you. We’ve had lots of questions already, which is very helpful, so if you have any further questions on specific food to eat to improve any health conditions you may have, please do let me know in the comments below and I’ll chat it through with him.  Enjoy the recipe!

Dale tells me: “This dish is winter time comfort food, done healthy, at its very best. Why not have an enjoyable culinary experience and do ourselves some good at the same time?

“There’s no reason at all why we can’t tick both boxes. This particular dish proved very popular on my TV series Eat Shop Save and if you try it, you’ll see why.

“From a nutritional point of view healthy chicken stew ticks a lot of boxes. Low glycaemic, high fibre, high protein, keeps you full for HOURS and is rich in many micronutrients like zinc and B vitamins.”

Dale’s healthy Chicken Stew recipe

Ingredients for healthy chicken stew

1 Large red onion, finely chopped

3 Garlic cloves, finely chopped

Olive oil

2 X 400g cans of cannellini beans, 1 drained, 1 with liquid retained

4 Chicken breasts, diced,

200ml vegetable stock

1 tablespoon grated Parmesan cheese

1 teaspoon mixed fresh herbs

Salt

Cooked greens or salad to serve

Method for healthy chicken stew

In a pan, sauté the onion and garlic in a little olive oil, along with a good pinch of salt, until the onion has softened.

Add the beans, including the retained liquid. Simmer for 7–8 minutes, stirring often.

Add the chicken and the vegetable stock. Allow to simmer for around 20 minutes, stirring regularly. Add a little water if it starts to dry up.

At the point where the sauce has thickened to a delicious creamy texture and the chicken has cooked, take off the heat.

Add the grated Parmesan and mixed herbs and stir well.

Serve with cooked greens or a salad.

 

Dale’s book Healthy Every Day is packed with yummy recipes that are bursting with healthy ingredients. You might also like this recipe from Dale: Healthy whole wheat spag bol

Please let me know how much you liked Dale’s healthy chicken stew recipe by leaving a comment below. And please leave your questions for Dale here, too.

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