She Strengthens

Flavorful Chicken Stew with a Nutritional Boost

Why Skin-On Chicken Matters

When it comes to cooking chicken, it’s tempting to opt for boneless, skinless breasts or thighs. However, doing so would mean missing out on the rich flavor and nutrients that come with cooking chicken with the skin on. The skin holds the fat, which equals flavor, and also helps the sauce cling to the meat better. Plus, it adds a warm, rustic touch to the dish. For the best results, choose pastured and/or organic chicken when cooking with the skin on.

Elevate Your Meal with Creative Serving Options

This hearty stew can be served on its own, but why not take it to the next level by serving it over a bed of fresh baby spinach leaves, cauliflower rice, or a thin layer of mashed potatoes? For an Italian-inspired twist, try serving it over zucchini noodles or roasted spaghetti squash.

Whole30-Approved Recipe

Chicken Stew with Mushrooms and Capers

* Servings: 2 *

Total Time: 1 hour

Active Time: 15 minutes

Ingredients:

• 4 tablespoons cooking fat (melted ghee, clarified butter, coconut oil, or extra-virgin olive oil)
• 1 pound bone-in, skin-on chicken legs
• 1/2 pound boneless, skin-on chicken thighs
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 onion, finely chopped
• 1/2 red bell pepper, seeded, ribs removed, and finely diced
• 1 cup sliced button, cremini, or portabella mushrooms
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes
• 1 tablespoon capers, drained
• 1 cup chicken broth, plus more if needed
• 1 tablespoon roughly chopped fresh basil leaves

Instructions:

1. Sear the Chicken: Heat 2 tablespoons of cooking fat in a large deep skillet or Dutch oven over medium-high heat. Season the chicken with salt and pepper, then sear until browned on both sides, about 3 minutes per side. Remove the chicken from the pan and set aside.
2. Soften the Vegetables: Add the remaining 2 tablespoons of cooking fat, onions, and bell peppers to the pan. Cook, stirring, until the onion becomes translucent, about 2-3 minutes. Add the mushrooms and cook for an additional 2 minutes. Stir in the garlic until aromatic, about 1 minute.
3. Add the Tomatoes and Capers: Add the diced tomatoes and capers to the pan, stirring to combine.
4. Simmer the Stew: Return the chicken to the pan, then add the chicken broth. Bring the mixture to a simmer, then reduce the heat to low and cover. Let cook for 30 minutes, or until the chicken reaches an internal temperature of 160°F.
5. Garnish and Serve: Garnish with chopped fresh basil leaves and serve hot.

Recipe and Photo Credit: THE WHOLE30 by Melissa and Dallas Hartwig. Copyright © 2015 by Whole9 Life, LLC. Reprinted by permission of Houghton Mifflin Harcourt Publishing Company. Photograph by Alexandra Grablewski. All rights reserved.