Chicken and Leek Stew
Chicken and Leek Stew
This recipe is simple and quick to prepare. About 10 minutes prep and 15-20 minutes to cook.
- 2 Tbsps. olive oil
- 2 medium leeks, white and tender green parts only, thinly sliced (2 large onions can replace leeks)
- 250g mushrooms, larger button type work well
- 450g chicken tenderloins chopped into small chunks
- All-purpose flour, for dusting (gluten free option also)
- 1½ -2 cups chicken stock or low-sodium broth (organic or home-made if possible)
- 1 Tbsp thyme, chopped
- 2 Tbsp sour cream (optional)
- 1-2 tsp Dijon mustard
- Salt and black pepper to taste
- Chop off and discard tough dark green leaves of leeks and wash remaining section carefully to remove any dirt, dry and thinly slice them, using white/pale green parts.
- Heat 1 tablespoon of oil in a pan, add leeks and cook over moderate heat, stirring until softened, about 7 minutes.
- Add the sliced mushrooms and season with salt and pepper.
- Cover and cook, stirring, until the mushrooms are tender, about 4 minutes.
- Remove the leeks and mushrooms onto a plate.
- Season the chicken with salt and pepper and dust lightly with flour, shaking off any excess.
- Heat the remaining oil in the pan and add the chicken pieces and cook over moderate heat until golden brown, about 2 minutes per side.
- Add the chicken stock and thyme, simmer over moderate heat until the chicken is just cooked through, about 1 minute, then using a slotted spoon, transfer the chicken to the plate with the vegetables.
- Simmer the remaining stock over moderately high heat until reduced by half, about 1-2 minutes.
- Return chicken, leeks and mushrooms to the pan and simmer over low heat until warmed through, about 1 minute.
- If using sour cream, mix with the mustard in a small bowl and stir into the stew/OR skip the sour cream and just stir 1-2 tsp of mustard (to taste) into the stew. Season with salt and pepper as needed.
- Remove the pan from the heat, and serve with rice, cauliflower rice or mashed potatoes.
- This recipe is an adaptation of Jamie Oliver’s ‘Simplest Chicken and Leek Stew’. Image is from Food & Wine
Some reasons why this meal is good for you:
Chicken- low fat good protein, essential amino acids, calcium, iron phosphorus, potassium, zinc, Vitamin B6, energy, bone health. Mushrooms- low kilojoule, cholesterol free, B vitamins and fibre, supports heart health/ and immune system. Leeks contain kaempferol (anti-cancer) & also good for cholesterol and blood pressure management. Onions protect against cancer and CVD, are antifungal, antimicrobial & stabilise blood sugar. Black pepper - anti-inflammatory /aids digestion/ assists nutrient absorption. Thyme-antimicrobial, antioxidant, with Vitamins C & A, iron, plus other nutrients. Olive oil- anti-inflammatory, antioxidant, healthy fat.
For more helpful information around nutriition you can contact Pamela Nelson at our Health Space Lane Cove office.