Chicken and Leek Stew

05 Jul, 2018

Chicken and Leek Stew

This recipe is simple and quick to prepare. About 10 minutes prep and 15-20 minutes to cook.

Ingredients

  • 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

 

Method

  1. 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.
  2. Heat 1 tablespoon of oil in a pan, add leeks and cook over moderate heat, stirring until softened, about 7 minutes.
  3. Add the sliced mushrooms and season with salt and pepper.
  4. Cover and cook, stirring, until the mushrooms are tender, about 4 minutes.
  5. Remove the leeks and mushrooms onto a plate.
  6. Season the chicken with salt and pepper and dust lightly with flour, shaking off any excess.
  7. 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.
  8. 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.
  9. Simmer the remaining stock over moderately high heat until reduced by half, about 1-2 minutes.
  10. Return chicken, leeks and mushrooms to the pan and simmer over low heat until warmed through, about 1 minute.
  11. 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.
  12. Remove the pan from the heat, and serve with rice, cauliflower rice or mashed potatoes.

 

  1. 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.