Healthy One-Pot Chicken Blanquette

Added to Recipes on Thu 10/04/2012

This hearty winter dish is made without the fat or onions, to help combat silent reflux. It's full of neutral, healthy and tasty ingredients that will keep you warm in the cold months.

 

Ingredients

Serves 4


4 chicken thighs (about 2 lbs)

1 cup carrots (peeled and diced into 1⁄2-in cubes)

1 cup celery (peeled and diced into 1⁄2-in cubes)

3 cups potato (peeled and diced into 1⁄2-in cubes; keep in cold water to prevent oxidation)

4 cups chicken stock

1 cup frozen baby peas

1 cup frozen corn kernels (or fresh if preparing during summer or fall)

4 sprigs tarragon (stems removed, chopped fine)

4 sprigs parsley (stems removed, chopped fine)

1⁄2 cup oatmeal (or more if a thicker consistency is desired)

4 bay leaves

4 sprigs thyme

2 whole cloves (or 1/8 tsp ground)

1 dusting of nutmeg

 

Directions

Remove the skin from the thighs and place in a large stockpot. Add the celery, carrots, potato, and corn. Cover with the chicken stock and bring to a boil.

 

Skim off the impurities that come to the surface. Bring to a boil and skim. [If you slowly bring the stew to a simmer, the liquid proteins (albumin) coagulate and float to the top of the broth.]

 

Add the bay leaves and thyme, which can be bundled with butcher’s twine or in cheesecloth for easy removal after cooking. Add salt to taste, then the nutmeg and cloves. Simmer about 45 minutes. Add the rolled oats. If you use “instant oats,” it will thicken faster.


Five minutes before serving, add the peas, tarragon, and parsley. Serve in a crock or soup bowl.

*If you slowly bring the stew to a simmer, the liquid proteins (albumin) coagulate and float to the top of the broth.

 

Notes

  • You can use chicken breast or a whole chicken if you don’t like thighs. The breast tends to dry out when cooked for an extended period. The thighs stay moist due to the “silverskin,” or connective tissue, that turns into gelatin when cooked.
  • If you like the potato to have a little bite, use waxy potatoes (red or fingerling). I use Idaho potatoes, which also thicken the stew because of the starch content.
  • Notice that the green peas are added at the end. They take little cooking time and add an attractive color to the dish. Peas take under 5 minutes to cook. 
  • Chopped tarragon and parsley are added to the stew just before serving to give it a fresh taste.
  • In France, the traditional blanquette is made with veal.

Nutritional Information (per serving)

Calories 295

Protein 21g

Carbohydrates 41g

Fat 4g


Try these other recipes from Dr. Koufman:

Banana Ginger Energy SmoothieVegetable Frittata With Quinoa SpreadOMG (Oh My God) Banana Oatmeal Pancakes

 

Recipe reprinted from Dropping Acid, The Reflux Diet Cookbook & Cure, by Jamie A. Koufman, MD, F.A.C.S.