Every week our friends at the Natural Gourmet Institute in New York City will develop healthy recipes exclusively for our readers. This chicken stew was created for Tiffanie from Louisiana. She wrote to us to tell us, “I have Crohn’s and I am not able to eat lots of food. Trying to eat dairy free, gluten free and no processed foods.” The recipe that follows is a wholesome and nourishing meal, which addresses Tiffanie’s concerns. Chicken is high in bioavailable protein, which is important for an individual with Crohn’s. If experiencing a flare, you may want to substitute white rice (no fiber) and leave out fibrous celery. Make a big batch and share a photo of the result on Twitter or Instagram @LiveSonima with the hashtag#RecipebyRequest. You can submit your own request here for a chance to receive a personalized recipe tailored to your favorite flavors and unique lifestyle and dietary needs.
Photo by: Hailey Wist; Styling by Laurie Knoop
By Shira Atkins
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 pound skinless boneless chicken breasts cut into 1” pieces
- ½ pound skinless boneless chicken thighs cut into 1” pieces
- 3 tablespoons extra virgin olive oil
- 1 medium onion cut into a small dice, about 2 cups
- 2 medium carrots cut into small dice, about 1 cup
- 4 celery ribs trimmed and cut into a small dice, about 1 cup
- 1 ½ cups chicken broth
- ½ teaspoon dried thyme
- ¼ teaspoon paprika
- ¼ teaspoon ground cumin
- 1 cup millet
- ¼ teaspoon sea salt
- 1 ¾ cups water
Place a large sauté pan over medium heat and add the oil. Season chicken pieces with salt and pepper. Add chicken to pan; be careful not to overcrowd the pan – you may have to do this in two batches. Cook chicken until browned on all sides, about 4 to 5 minutes. Season chicken with thyme, paprika and cumin and cook for another minute.
If chicken was browned in separate batches, return all chicken to saute pan and add the vegetables. Stir to incorporate and cook for about 3 minutes to brown vegetables. Add the chicken broth, stir, and simmer for 15 minutes or until chicken juices run clear and the vegetables are tender.
Taste and re-season if needed.
While the stew is cooking, place the millet in a medium sauce pot, add sea salt and water, and cover tightly.
Place over a medium flame, bring to a boil, stir once, and reduce heat to a simmer. Simmer for 25-30 minutes or until all water is absorbed.
Uncover and fluff with a fork. Serve with stew.
- Total Fat
- Saturated Fat
- Dietary Fiber