Although our coastal winters here on the Gold and Tweed Coasts can be milder than some, there's something to be said for a big bowl of comforting yumminess.
This hearty stew is not only warming and satisfying in winter, but also supports your eye health with its nutrient-rich ingredients
- making it an excellent choice for a family dinner during the colder months.
Enjoy it throughout the season for both its flavour and health benefits! We're sure it will become a favourite!
Chicken and Sweet Potato Stew
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 500 grams chicken breast, cut into bite-sized pieces
- 3 large sweet potatoes, peeled and cubed
- 2 carrots, peeled and sliced
- 1 litre (about 4 cups) chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- Salt and pepper, to taste
- 1 cup frozen peas
- Fresh parsley for garnish
Method:
1. Sauté Aromatics:
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté until the onions are translucent and soft.
2. Brown the Chicken:
- Increase the heat to medium-high, add the chicken pieces to the pot, and brown them until no longer pink on the outside.
3. Add Vegetables and Simmer:
- Add the cubed sweet potatoes and sliced carrots to the pot. Stir in the chicken broth, thyme, and paprika. Season with salt and pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for about 20 minutes or until the sweet potatoes and carrots are tender.
4. Finish with Peas:
- Add the frozen peas to the pot and cook for an additional 5 minutes, or until the peas are heated through.
5. Serve:
- And you're done! Check the seasoning and adjust if necessary. Serve the stew hot, garnished with freshly chopped parsley.
What makes this stew so good for your eye health?
- Sweet potatoes are a rich source of beta-carotene, which is vital for vision health and helps prevent eye diseases due to its antioxidant properties.
- Carrots are another great source of beta-carotene, supporting good vision, especially in low light conditions.
- Chicken provides zinc, which helps maintain the health of the retina and may reduce the risk of macular degeneration.
- Peas offer lutein and vitamin C, both of which are beneficial for eye health.
So, give this warming stew a try - it's easy to prepare, hearty, and sure to be a hit with the whole family. Take care this winter and please be sure to contact our team at Burleigh Waters or Tweed if you find you are experiencing any changes to your vision or eye health this season.