I promised a hearty stew and here it is…with inspiration from an unlikely source! The following recipe for Chicken Stew with Greens and Two Potatoes is adapted from a Recipe of the Month published in the free, little local newspaper that appears in my mail each week. Except for the lentils…which are sadly not Gastroparesis-friendly the recipe was made to be adapted for us GPers. Warning: this dish has a kick and is not the recipe for any GPer who is “spice shy” because it packs a lot of flavor into humble GP-friendly ingredients. The ginger, garlic, cumin, cinnamon and coriander are a warming addition to simple chicken and potatoes. If you are at all concerned cut the spice by half or season in whatever manner you feel most comfortable.
This is the first recipe for the blog that uses chicken thighs. Thighs work better for a longer simmer but do contain more fat than chicken breast so I trimmed all visible fat with kitchen scissors before cooking and blotted the seared thigh pieces with paper towels before continuing on with the dish. The original recipe called for carrots so I left them in for anyone who is able to eat them…unfortunately, I’m allergic. The stew is finished with spinach and two tablespoons of fresh cilantro. I used only the tender cilantro leaves and stirred them into the hot stew with the spinach but if you’re at all concerned leave the cilantro out. Potatoes don’t freeze well so share this one with friends and family.
Chicken Stew with Greens and Two Potatoes
Serves 6
1 1/2 pounds boneless, skinless chicken thighs, trimmed of all visible fat, cut into 1″ pieces
1 teaspoon salt
ground black pepper, to taste
2 cloves garlic, grated on microplane
1 tablespoon grated fresh ginger, pressed through as sieve to collect fibers
1/4 teaspoon cayenne pepper, optional
1 tablespoon onion powder
1 teaspoon cumin
1/2 teaspoon dried coriander
1/4 teaspoon cinnamon (used Vietnamese-it has a stronger flavor)
1 tablespoon brown sugar
4 cups (1 32 ounce box) low sodium chicken stock
1 15 ounce can tomato sauce
2 carrots, cut into half-inch rounds (allergic, left out)
2 white potatoes, peeled and cut into 1″ cubes (12 ounces)
2 sweet potatoes, peeled and cut into 1″ cubes (12 ounces)
1 16 ounce bag frozen, chopped spinach defrosted and excess water squeezed out
2 tablespoons chopped fresh cilantro leaves (optional, if concerned leave out)
6 tablespoons fat free plain yogurt
Spray a dutch oven with olive oil cooking spray. Preheat over medium heat. Add chicken, sprinkle with salt and pepper and saute for 2-3 minutes. Blot chicken with paper towel to remove fat. Add remaining ingredients up to spinach, cilantro and yogurt. Bring to a boil. Reduce heat, partially cover and simmer until vegetables are tender (approximately 30 minutes, 40 for very tender). Stir in spinach and cilantro and simmer until heated through. Serve each helping with a tablespoon of fat free plain yogurt.
Nutritional Information Per Serving: (includes carrots)
232 calories, 4.7 grams fat, 3 grams fiber, 24.3 grams protein
Gastroparesis & Gastronomy 