A exotic, simple, and delicious stew with synergistic superspices to optimize taste and health. Low-carb, Paleo, and keto-friendly.

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  • Preparation Time

    10 minutes

  • Cooking Time

    1 hour

  • Difficulty Rating

    1

  • Health Level

    4

  • Serves

    8
By pauline2000
Total Shares 0

Ingredients

  1. 4 chicken breasts (total 2 lbs / 1 kg), preferably organic pastured, halved - with skin for keto version
  2. 1 onion, finely chopped
  3. 3 cloves garlic, sliced or crushed
  4. ½ tsp / 1 g ground ginger
  5. 2 tsp / 6 g ground cinnamon
  6. 1 tsp / 3 g additional mild seasonings to taste (e.g., turmeric, sweet paprika, cumin, coriander)
  7. ¼ tsp / ½ g cayenne pepper (optional)
  8. 30 oz / 850 g chopped stewed tomatoes, preferably from carton
  9. ½ cup / 120 ml chicken or vegetable stock, preferably organic low-sodium

Directions

  1. Add all ingredients to a large saucepan
  2. Cover and simmer gently for approximately an hour.
  3. The chicken should be tender and sauce reduced and thickened.
Garnish with coriander leaves (if desired) and serve hot as is or over brown rice or whole couscous or bulgur/bourgoul (⅓ cup / 65 g = 1 carb exchange) or potato (½ cup / 100 g). Serving size: ½ chicken breast + 1 cup / 240 ml stewed vegetables Exchanges per Serving: 3 Protein, 1 Veg

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Comments 45

    • Ossie-Sharon

      Hi, Ruby2950. The keto recipes do have the calories listed near the top. This recipe is part of our regular low-carbohydrate route, so we list only the exchanges per serving at the end of the recipe. Exchanges here are like those used by diabetes and dietetic organizations around the world, with the following approximate nutritional values:
      1 carbohydrate exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

  3. alphamale8071

    Hey I love this recipe I may make it either March 13 2019 or March 14 2019 But it says put everything in a saucepan for 1 hour. I have a Rachael Ray pot. Can I use that? Also Can I put the chicken in my power air fryer? If I can put the chicken in my air fryer then how long do i put everything else in my pot?

    • Ossie-Sharon

      Hi, alphamale8071. Yes, you can use a Rachael Ray pot, as long as it holds what is necessary. You absolutely can put the chicken in your air fryer – then you can add it to the rest of the ingredients and simmer for just 15 minutes.

  6. jessy_12

    Hi, I am really new to this club and have a few questions…
    1. How do the measurements look in grams please?
    2. The recipe looks fab and would like to try it for dinner but am a bit confused about the portion sizes, when you say 1/2 chicken breast, how many grams would that refer to as the chicken breast portions here in the UK vary in size?
    3. What is carb exchange?

    • Ossie-Sharon

      Hi, Jessy, and welcome! Most of the ingredient amounts are listed in metric units (see the amounts after the slashes “/”). Chicken breasts generally weigh 272 grams without the skin and bones, so 1/2 would be 136 grams. A carb exchange equals any amount of starchy food that yields about 15 grams of carbohydrate and up to 3 grams of protein, without fat. You can see how that translates to food portions here: http://www.trimdownclub.com/exchanges-lists.

        • Ossie-Sharon

          Hi, Elijanaustinzachaubreysmom. The exchange system is a way of grouping nutrients into relatable food portions (exchanges) to build balanced menus that meat your nutritional needs. They are favored by diabetes organizations. Each exchange is equal to the following approximate values:
          1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
          1 protein exchange = 7 grams of protein + up to 5 grams of fat
          1 fat exchange = 5 grams of fat
          1 fruit exchange = 15 grams of carbohydrates
          1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
          1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
          1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat
          You can see the exchanges allotted to you for each meal and day by clicking on the “Exchange mode” icon in the toolbar above your menu.

    • Ossie-Sharon

      Hi, Lisa. If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work.

    • Ossie-Sharon

      Hi, nachomama. TV dinners tend to be troublesome when it comes t o health, because most are full of artificial chemicals and/or too much salt and refined grain products.
      Trader Joe’s and Whole Foods Market have some TV dinners that are OK once in a while, but it is ideal if you cook your own foods and freeze portions for later heating and eating.

  11. Kymbo

    I’m a bit confused working out the exchange.
    Serving size: ½ chicken breast + 1 cup / 240 ml stewed vegetables

    Exchanges per Serving: 3 Protein:
    this has veg as well, don’t you count that? Only says protein

  18. Judyt197

    Hi I am new and love the look of many recipes to choose from. This
    chicken looks delicious but why does it need an hour? I should imagine the breasts would be overcooked and dry? Could you cook the sauce for longer then add the halved breasts for 30 mins say?

  21. CornwallJones

    I will try the stew. However I only find cinnamon acceptable in curry and pilau rice. There are two reasons. Five spice powder can be wonderful but I think it is a US crop too and is overdone in the US powder. Secondly from my travels in the US I find that a cinnamon gravy is often dribbled around a main course and I find it a killer. I look forward to trying the stew.

  22. KarenOBryan

    I am also new to the trim club. The point seemed to be the right balance of carbs to proteins throughout the day … Am I right to assume that that is what is offered in all your menu choices? Also can you offer a conversion chart from ounces to cups?

    • Ossie-Sharon

      Hi, Karen. Yes, each meal in the menu is balanced. As for the conversion, cup is a volume measure, so each equals 8 fluid ounces.
      If you are thinking of ounces as a weight measure, the weight to fill a cup can be quite individual per food. However, a general rule is that anything that is liquid or pureed (or a similar texture like yogurt), is also 8 ounces per cup. Foods that are dry (like flour or nuts) or semi-dry (like cheese or solid meat) weigh about half – so those are generally about 4-5 ounces per cup.

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