Ingredients
This soul-warming chicken stew combines traditional healing herbs with seasonal vegetables to create a nourishing meal that’s both comforting and therapeutic. Drawing from age-old wisdom of using food as medicine, this stew incorporates immune-boosting ingredients and anti-inflammatory herbs that work together to support your body’s natural healing processes.
Main Ingredients:
- 1 large chicken breast (about 8 oz/225g) or 2 chicken thighs (10 oz/280g)
- 1 medium carrot (120g), chopped into ½-inch pieces
- 1 medium zucchini (200g), chopped into ½-inch pieces
- 1 medium potato (200g), diced into ¾-inch cubes
- 1 small onion (100g), finely chopped
- 2 cloves garlic (6g), minced
- 4 cups (960ml) chicken broth, preferably homemade
- 1 tablespoon (15ml) extra virgin olive oil
Herbs and Seasonings:
- ½ teaspoon (1g) ground turmeric
- ½ teaspoon (1g) dried thyme
- 1 bay leaf
- Salt and freshly ground black pepper to taste
Optional Healing Additions:
- 1-inch piece fresh ginger, grated
- 2 celery stalks, chopped
- 1 handful fresh parsley
- 1 tablespoon apple cider vinegar
Step-by-Step Instructions
- Prepare Base:
- Heat olive oil in a large pot over medium heat
- Add chopped onions and minced garlic
- Sauté for 5 minutes until onions are translucent
- Season with a pinch of salt to help release moisture
- Cook Chicken:
- Add chicken to the pot
- Cook 4-5 minutes per side until lightly golden
- Don’t worry about cooking through completely
- Add Vegetables:
- Add chopped carrots, potato, and zucchini
- Stir to combine with onion mixture
- Cook for 2-3 minutes to start softening vegetables
- Season and Simmer:
- Add turmeric, thyme, and bay leaf
- Pour in chicken broth
- Bring to a gentle boil
- Reduce heat to low
- Cover and simmer for 40-50 minutes
- Finish the Stew:
- Remove chicken and shred using two forks
- Return shredded chicken to pot
- Adjust seasoning with salt and pepper
- Simmer uncovered for 5 minutes to meld flavors
Timing
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 5 minutes
Nutritional Information
Per serving (recipe serves 4):
- Calories: 245
- Protein: 23g
- Carbohydrates: 18g
- Fiber: 3g
- Fat: 10g
- Iron: 2mg
- Vitamin A: 3500IU
- Vitamin C: 15mg
Pro Tips and Tricks
- Flavor Development:
- Brown chicken well for deeper flavor
- Add herbs at different stages for layered taste
- Consider making broth a day ahead
- Texture Management:
- Cut vegetables in similar sizes for even cooking
- Don’t overcook zucchini to prevent mushiness
- Shred chicken while hot for best texture
- Nutrient Optimization:
- Add leafy greens at the end for extra nutrients
- Include mushrooms for immune support
- Use bone broth for added collagen and minerals
Variations and Substitutions
- Protein Options:
- Use turkey breast for leaner option
- Add white beans for vegetarian version
- Include mixed chicken parts for richer flavor
- Vegetable Alternatives:
- Sweet potato instead of white potato
- Butternut squash for vitamin A boost
- Green beans or peas for variety
- Herb Variations:
- Rosemary for memory support
- Sage for cognitive function
- Fresh oregano for additional antioxidants
Frequently Asked Questions
Q: Can I make this in a slow cooker?
A: Yes! Cook on low for 6-8 hours or high for 3-4 hours. Add zucchini in the last hour.
Q: How can I make this more immune-boosting?
A: Add fresh ginger, garlic, and mushrooms. Consider including astragalus root while simmering.
Q: Can I freeze this stew?
A: Yes, it freezes well for up to 3 months. The potato might change texture slightly.
Q: How can I make this low-carb?
A: Replace potato with cauliflower florets and add more low-carb vegetables.
Storage and Make-Ahead Tips
Refrigerator Storage:
- Store in airtight container
- Keeps for 3-4 days
- Flavors often improve after 24 hours
Freezer Storage:
- Cool completely before freezing
- Store in freezer-safe containers
- Label with date and contents
- Keeps for up to 3 months
Make-Ahead Options:
- Chop vegetables up to 24 hours ahead
- Make broth days in advance
- Prepare complete stew 1-2 days before serving
- Reheat gently on stovetop
Reheating Tips:
- Thaw frozen stew overnight in refrigerator
- Reheat slowly over medium-low heat
- Add fresh herbs after reheating
- Adjust seasoning if needed
This healing chicken stew is more than just a meal – it’s a therapeutic food that nourishes both body and soul. Perfect for cold days, recovery periods, or whenever you need a boost of natural wellness, this stew combines the healing properties of herbs with the nourishing benefits of vegetables and protein. Whether you’re feeling under the weather or simply seeking a comforting, healthy meal, this stew delivers both flavor and therapeutic benefits in every spoonful.