Healthy Meal Prep
Chicken Stew (Kerala-Style) Recipe

Chicken Stew (Kerala-Style)

Description

In this creamy, Kerala-inspired stew, chicken is simmered with potato, carrot, and plenty of fragrant spices for a warming weeknight meal.

Ingredients

  • 2 tablespoons coconut oil
  • 1 (1 inch) piece cinnamon stick
  • 1 ½ teaspoons black peppercorns
  • 4 whole cloves, or more to taste
  • 2 pods cardamom
  • 4 cloves garlic, minced
  • 1 (1 inch) piece ginger, minced
  • 1 onion, finely chopped
  • 1 bay leaf
  • 1 potato, cubed
  • 1 small carrot, cubed
  • 2 green chile peppers, sliced lengthwise
  • 3 green beans, finely chopped
  • salt to taste
  • 1 teaspoon ground black pepper
  • ¾ teaspoon ground turmeric (Optional)
  • 14 ounces chicken breast, cut into small pieces
  • water to cover
  • ¾ cup coconut milk
  • 2 tablespoons green peas

Instructions


  1. Melt coconut oil in a large pot over medium heat. Add cinnamon stick, peppercorns, cloves, and cardamom; cook and stir until fragrant, about 1 minute. Add garlic and ginger; cook and stir until browned, about 1 minute.
  2. Stir onion and bay leaf into the pot; cook, stirring constantly, until onion is translucent, about 5 minutes. Add potato, carrot, green chile peppers, green beans, and salt. Stir in ground black peppers and turmeric. Cook, covered, for 3 minutes.
  3. Stir chicken into the pot until evenly mixed, 2 to 3 minutes. Pour in enough water to cover the chicken. Reduce heat to low; cover and cook until chicken is tender, about 30 minutes.
  4. Stir coconut milk and green peas gently into the pot. Cook until heated through but not boiling, about 5 minutes.

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Nutritional Information

Chicken Stew (Kerala-Style)

Servings Per Recipe: 4
Calories: 339.1
% Daily Value *
protein: 46 %
carbohydrates: 8 %
exchange other carbs:
dietary fiber: 19 %
sugars:
fat: 28 %
saturated fat: 73 %
cholesterol: 17 %
vitamin a iu: 49 %
niacin equivalents: 89 %
vitamin b6: 37 %
vitamin c: 124 %
folate: 10 %
calcium: 7 %
iron: 20 %
magnesium: 25 %
potassium: 20 %
sodium: 4 %
thiamin: 16 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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