Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A homely tomato chicken stew, made without the potato.
Notes from Emma
10/10. Lovely easy meal to put together. Added Savoy cabbage instead of cauliflower florets as was having with cauliflower rice - worked well.
Equipment: Large casserole or deep frying pan
Measures and names
Ingredients
- 1 tbsp oil
- 900 g chicken thighs, bone in, cut into pieces
- 1 onion, chopped
- 5 garlic cloves, crushed
- 1 x 400g tin chopped tomatoes
- 2 tbsp tomato puree (tomato paste)
- 2 tbsp soy sauce
- 300 ml chicken stock
- 1 large cauliflower, cut into bite-sized florets
- 2 red peppers, cut into chunks
- 2 bay leaves
- Salt and black pepper
Method
- Heat the oil in a large casserole and brown the chicken pieces well on all sides, about 8 minutes. Remove and set aside.
- Cook the onion and garlic in the same pan for 4 minutes, until softened.
- Stir in the tomato puree and cook for 1 minute, then add the tomatoes, soy sauce, stock and bay leaves.
- Return the chicken, bring to a simmer, cover and cook for 20 minutes.
- Add the cauliflower and peppers and simmer uncovered for a further 12 to 15 minutes, until tender and the sauce has reduced. Season and serve.
Swaps and tips
Cauliflower stands in for the traditional potato and soaks up the sauce beautifully. Swede or celeriac also work. Use tamari in place of soy sauce to make it gluten free.
Add carbs for the family (optional)
For the family, add a few boiled potatoes to the pot near the end, or serve with rice. Keep the on-plan portion with the cauliflower.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 39 g | 11 g | 3 g | 24 g | 421 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
