Healthy One-Pot Chicken Blanquette
4 chicken thighs (see note)
1 cup carrots, peeled and diced into ½-inch pieces
1 cup celery, diced into ½-inch cubes
3 cups potatoes, peeled and diced into ½-inch cubs (keep in cold water to prevent oxidation)
1 cup frozen corn kernels (or fresh if available)
4 cups chicken stock
4 bay leaves
4 sprigs thyme
Salt, to taste
2 whole cloves or ½ teaspoon ground cloves
Dusting of nutmeg
½ cup oatmeal, or more if a thicker consistency is desired
1 cup frozen baby peas
4 sprigs tarragons leaves (stems removed, chopped fine)
4 sprigs parsley (stems removed, chopped fine)
Remove the skin from the thighs and place meat in a large stockpot.
Add the carrots, celery, potatoes 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, or 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.
Note: Use chicken breast, if you don’t like thighs. You will need about 2 pounds. The beast 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.
Makes 3-4 servings.
Approximate nutritional value each serving: 295 calories, 21 g protein, 41 g carbohydrate, 4 g fat
From “Dropping Acid: The Reflux Diet Cookbook & Cure” by Jamie Koufman and Jordan Stern with Marc Bauer