Chicken & Vegetable Stew

Food is essential for survival. However what we eat, how much we eat and how often we eat determines the effects of food on our body for better or worse. We make choices on daily basis in everything we do. It’s better to make informed choices that bear on our well being. Hence choosing a healthy diet is a precursor to maintaining good health. Today’s recipe is a complete meal in itself and should be taken on its own but those of us who can’t do without bread can take a couple of toasted slices or dinner rolls with it. It’s good to be taken as Lunch or dinner.

Complete Chicken & Vegetable Stew Recipe

Prep Time: 20 min                Makes: 4 servings
Cooking Time: 40 min          Calories per serving: 424

Ingredients:
8 Small chicken thighs skinned (about 800 grams)
2 Tablespoons cooking oil
2 Cups water
8 Small new potatoes, halved
4 Medium carrots, diced into small pieces about 1 inch thick
1 Cup fresh green beans/french beans cut into 1 ½ inch pieces
2 Stalks celery, sliced and diced through into ¾ inch pieces
1 Zucchini medium sized quartered length wise and cut into ½ inch thick slices
1 Small onion chopped
2 Tablespoon tomato paste or 3 medium sized finely chopped tomatoes
1 Bay leaf
3/4th Teaspoon salt…you can add more according to your taste
½ Teaspoon dried rosemary, crushed
1/4th Cup cold water
2 Tablespoon all-purpose flour
Snipped fresh parsley (optional)

Directions:chicken stew
1. In a medium sized cooking pot add 2 tbsp oil and add chicken. Cook chicken over medium heat for 10-15 min or until chicken is slightly browned, turning often to ensure all sides are browned equally.
2. Add 2 Cups water (600ml) , potatoes, carrots, celery, green beans, onions, tomato pastes or freshly chopped tomatoes, bay leaf, salt and rosemary. Bring to boil. Reduce heat. Cover and simmer for about 20-25 min till the vegetables are softened.
3. Add Zucchini, cover and cook for another 10-15 min till chicken is well cooked and no more pinkish. Discard bay leaf.
4. Combine the 1/4th cup cold water and all purpose flour. Add to chicken mixture, cook and stir till thickened and bubbly. Turn off heat. Add parsley for garnishing (optional).