Chicken & sweet potato stew with swiss chard.

Serves; 4.

Preparation time; 15 mins.

Cooks in; 50 mins.

Difficulty; easy.

This recipe provides immense power for the body and can be cooked in one pot with very little attention after preparation. Packed full of incredible ingredients, this dish will be working ‘for’ your body for hours after. Helping with recovery and packing the body full of many healing vitamins, minerals and antioxidants. It is also a great dish to store away in the fridge and warm up for lunch when your in a hurry and don’t have time to cook.

Why chicken bone broth?

Gut health; Bone broth contains gelatin and collagen, which are rich in glutamine and glycine, which support gut health.

Bone health; Bone broth contains minerals like calcium, magnesium, and phosphorus, which are essential for strong bones.

Skin health; Bone broth contains collagen, which provides structure to skin, tendons, and ligaments. The body naturally produces less collagen with age, so bone broth may help improve skin elasticity.

Inflammation; Bone broth contains anti-inflammatory compounds like collagen, glutamine, and glycine.

Why sweet potato?

Sweet potatoes are a nutrient-dense root vegetable filled with vitamins and antioxidants that can be good for many aspects of your health, including:

Immune system;

Sweet potatoes are rich in beta carotene, which is converted to vitamin A, and vitamin C, both of which are important for the immune system.

Blood sugar;

Sweet potatoes are lower on the glycemic index than regular potatoes, so they're less likely to cause blood sugar spikes.

Why sprinkle raw coriander over the stew?

Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Its antioxidants have been shown to fight inflammation in your body.

Why pair with a side of swiss chard?

Swiss chard, like many other leafy greens, is loaded with nutrients, vitamins, and phytochemicals. It is regarded as a powerhouse of flavonoid antioxidants, vitamins, calcium, and iron. One cup of Swiss chard contains 60 percent of your daily vitamin A requirements, making it excellent for vision, skin, and eye health.

For the stew;

3-4 chicken breasts (chopped into chunks, I use one per person)

2 garlic cloves (diced)

1 red onion (diced)

Cold pressed olive oil

2 medium sized sweet potatoes (chopped into cubes)

400g of chopped tomatoes (roughly one can, I use Dr.Organic)

10 cherry tomatoes

Handful of spinach

Handful of parsley (roughly chopped)

Teaspoon of turmeric

Teaspoon of paprika

Pinch of salt

Pinch of pepper

250ml of chicken bone broth (I use Freja)

400g of organic butter beans (roughly one can)

For the swiss chard;

1 pack of swiss chard (about 8 chard stalks)

For serving;

Handful of coriander (roughly chopped)

Dollop of coconut yoghurt (I use Cocos)

Ingredients.

  1. In a large pan deep enough to take all the ingredients. Place some cold press olive oil and set to a medium heat. Add your onion and fry for 2 minutes, followed by your garlic for an additional 2 minutes.

  2. Now add your cherry tomatoes to the pan and cook for 8-10 minutes or until they split and soften. Use a masher and mash the tomatoes into a chunky, juicy sauce. Now add your tin of chopped tomatoes, salt, pepper, paprika and turmeric, mix well and cook for 5 minutes.

  3. Now add your chicken bone broth, sweet potatoes and chopped parsley. Cook for 10 minutes.

  4. Now add your chopped chicken and simmer on a low heat for another 10 minutes.

  5. Now add your butter beans and simmer on a low heat for another 15 minutes.

  6. As this simmers bring a pan of water to the boil for your swiss chard.

  7. Now add your spinach to the stew, mix well and cook for 2 minutes, or until the spinach starts to wilt. At the same time place your swiss chard in the pan of boiling water and cook for 2-3 minutes.

  8. Plate the stew and swiss chard. Add a handful of fresh coriander and a dollop of coconut yoghurt to the stew.

  9. The stew will keep in the firdge for 2-3 days.

Method.