Fall Garden Stew with Chicken

AUTHOR MARY WOOD, RHN. RECIPE CHEF STEVE BOOMHOUR

When selecting meat such as chicken thighs for your recipes, it is most beneficial to select cuts that have the skin removed and bones in. Soups, stews and broths made with meat with the bones in during cooking are extremely nutritious and contain minerals from the bone, cartilage and marrow, including calcium, magnesium and potassium. Acidic wine or vinegar added during cooking helps to draw these minerals into the broth or stew liquids. Combined with the nutrients of local, seasonally available vegetables, you have an exceptionally healthy dish. Cooking with the bones in really doesn’t add many calories to the dish; in fact one-eighth of this recipe amounts to only 195 calories per serving. It’s wonderful for bone health, and boosts your immune system. After all, didn’t your grandmother recommend chicken soup for a cold or when you weren’t feeling well? So, dig in and go back for seconds!

If you are fortunate enough to have leftovers, this dish reheats well and is great for lunch or dinner the next day! Enjoy.

Mary Wood

Ingredients

3 cups chicken broth, low-sodium
3 cups canned tomatoes
1 cup turnips, chopped
1 cup squash, chopped
2 cups cabbage, chopped
2 cups onions, diced
2 cups fresh corn kernels cut off the cob
3 cloves garlic, minced
8 chicken thighs without skin
½ tsp cumin powder
1 tsp pepper
1 pinch sea salt
1 tbsp apple cider vinegar

Directions

1. Mix ingredients into a large stock pot and bring to a boil. Reduce the heat and simmer for at least 30 minutes, (covered) or until vegetables are tender and chicken is no longer pink. Add salt and pepper
   to taste.
2. You may use more or substitute vegetables based on what you have and the flavour you desire. A whole chicken or stewing beef can be substituted in this versatile recipe or you can omit the meat altogether and add a can of cooked beans in the last 10 minutes of cooking for a truly vegetarian dish!
3. Remove the bones just before serving. Enjoy!

Mary Wood is a Registered Holistic Nutritionist in Kingston, Ont. Recipe analysis, menu analysis, and per cent daily values derived using Master Cook Deluxe software. Email mary@nutritionbasics.ca or visit www.nutritionbasics.ca.
Chef Steve Boomhour is the owner of The Silver Spoon, Personal Chef service and can be reached at (613) 483-5305.

This article was originally published in Your Workplace magazine issue 11-5.