Thursday, 4 October 2012

Welsh Valley Stew

Super quick, lots of flavour, amazingly low in fat, calories AND pennies, and next to no washing up, what more could you want after work? I was surprised my how tasty this was, not being a stew type of person, and how filling it was for a fairly light meal.

Welsh Valley Stew


2 baking potatoes or 4 regular potatoes, peeled and cut into chunks
2 leeks, washed and cut into thick slices
3 medium carrots , peeled and cut into 2cm rounds
300ml hot chicken stock
2 skinless, boneless chicken breasts, diced, or approximately 200g of leftover cooked shredded chicken
150g mushrooms
3 tbsp crème fraiche (half fat is fine)
Spring of fresh herbs, thyme works well, but a mixture if you grow your own would also be lovely.

Serves: 4
Cost per portion: £0.74
Nutrition: 185 calories, 22g protein, 34g carbs

Put the potatoes, leeks, mushrooms and carrots together in a microwave-safe dish with some salt and pepper. Pour over the stock and herbs. Cover the dish with cling film and pierce a few times with the point of a knife. Cook on High for 10 minutes until the potatoes are just starting to become tender. If using shredded pre-cooked chicken increase cooking time to 15 minutes.

Remove the dish from the microwave, peel off the cling film, remove the herbs and stir in the chicken. Cover the dish with fresh cling film and pierce again, then cook on High for 6 minutes or until the chicken is cooked through. If using pre-cooked chicken reduce cooking time to 1 minute.

Remove the dish from the microwave, uncover and stir in the crème fraiche and salt and pepper to taste. Serve with crusty bread.

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