, photo by Roos Mestdagh, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Chicken stew with vegetables
Ingredients
- 2 oz. 55 g butter
- 2½ lbs 1.1 kg chicken legchicken legs
- ¾ oz. (32⁄3 tbsp) 21 g (55 ml) fresh ginger, finely chopped
- 2 2 garlic clove, slicedgarlic cloves, sliced
- 1 tbsp 1 tbsp salt
- ½ tsp ½ tsp ground black pepper
- 3 tbsp 3 tbsp tamari soy sauce
- 9 oz. (32⁄3 cups) 260 g (900 ml) mushrooms
- 7 oz. 200 g Brussels sprouts, halved
- 11 oz. (3½ cups) 300 g (800 ml) broccoli, cut into small florets
Instructions
- Melt the butter in a large, non-stick pan, over medium-high heat. Add the chicken and fry for 15 minutes, or until browned on all sides.
- Transfer the chicken to a large pot, and pour water over the pieces, until just submerged. Bring to a boil over high heat, and then reduce temperature to medium-low. Cover, and simmer for 45 minutes.
- Stir in the ginger, garlic, salt, pepper, tamari soy sauce, and mushrooms. Cover, and cook for 15 minutes.
- Add the Brussels sprouts (see tip) and broccoli, and stir together. Cover, and cook for 5 more minutes.
- For serving, ladle the chicken, vegetables, and delicious broth into deep dishes.
Pascale's tips
I like my brussels sprouts al dente, in which case 5 minutes of cooking time should be enough. If you prefer softer brussels sprouts, cook them a little longer.
Chicken broth
Who makes their own broth nowadays? I can tell you that it’s a wonderfully satisfying experience. This is what cooking is all about. It brings out that instinctive, primitive wisdom in us because we all know from the generations before us that broth made from bones can be highly restorative and nutritious.
Broth strengthens our immune systems, heals our guts, digests easily, and provides us with nutrients that are easy to absorb. Commercially produced bouillon cubes and powders are simply no match for home-brewed broth.
Diet Doctor’s recipe team has slightly adjusted this recipe to follow our guidelines. You’ll find the original recipe in Pascale’s cookbook, "The Keto Cure".1
Diet Doctor receives no payment or other considerations from the sale of Pascale’s cookbooks or the publishing of this post. ↩
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