Name: Healthy Turmeric Chicken Stew Recipe
Prep time: 15 min
Cook time: 28 min
Total time: 43 min
Yield: 6
Cuisine: Asian
Ingredients: 2 tbsp olive oil; 2 chicken breasts; 2 sweet potatoes; ½ red onion; 1 small eggplant; 2 garlic cloves; 1 tbsp fresh ginger root; 2 tsp ground turmeric; ½ chicken broth

Indulge in a comforting and nutritious meal with this healthy turmeric chicken stew. Packed with vibrant flavors and wholesome ingredients, it's a perfect dish to warm you up and provide essential nutrients.

Photos of Healthy Turmeric Chicken Stew Recipe

Some ingredients used in this recipe might not be staples in every household. For instance, fresh ginger root and eggplant might require a special trip to the supermarket. These ingredients add unique flavors and textures to your stew, making it worthwhile to seek them out.

Ingredients for Healthy Turmeric Chicken Stew

Olive oil: A healthy fat used for cooking the chicken and vegetables. Provides a rich flavor and helps in sautéing the ingredients.

Chicken breasts: Lean protein that serves as the main component of the stew. Cooks quickly and absorbs the flavors of the spices.

Sweet potatoes: Adds a natural sweetness and is packed with vitamins and fiber. They help to thicken the stew.

Red onion: Provides a mild, sweet flavor to the dish. When cooked, it becomes soft and enhances the overall taste.

Eggplant: Adds a unique texture and absorbs the flavors of the stew. It provides an earthy taste and is rich in antioxidants.

Garlic cloves: Adds a pungent and savory note. Garlic is known for its health benefits and enhances the flavor profile.

Fresh ginger root: Gives a warm, spicy kick to the stew. Fresh ginger is more aromatic and flavorful than ground ginger.

Ground turmeric: Adds a vibrant yellow color and a slightly bitter, earthy flavor. Turmeric is also known for its anti-inflammatory properties.

Chicken broth: Used to simmer and thicken the stew. It adds depth and richness to the overall dish.

One reader, Herve Day says:

This healthy turmeric chicken stew is a delightful blend of flavors! The sweet potatoes and eggplant add a wonderful texture, while the turmeric and ginger give it a warm, aromatic kick. Perfect for a cozy, nutritious meal.

Herve Day

Techniques Required for Making Healthy Turmeric Chicken Stew Recipe

How to heat oil: Heat the olive oil in a large skillet over medium-high heat until it shimmers. How to cook chicken: Add the chicken breasts to the skillet and cook for about 5 minutes until browned and no longer pink in the center. How to chop vegetables: Peel and chop the sweet potatoes, dice the red onion, and cut the eggplant into small cubes. How to mince garlic and ginger: Mince the garlic cloves and grate the fresh ginger root. How to cook vegetables: Add the sweet potatoes and onion to the skillet and cook until the onion is translucent. Then add the eggplant, garlic, ginger, and turmeric, and cook until fragrant. How to simmer stew: Pour in the chicken broth and simmer the stew for about 20 minutes until thickened, stirring occasionally.

How To Make Healthy Turmeric Chicken Stew

Vibrant, healthy, and comforting, this chicken stew is enriched with turmeric, a potent spice that adds color and nutrition to any dish.

Preparation: 15 minutes

Cooking: 28 minutes

Total: 43 minutes

Serves:

Ingredients

2tbspolive oil
2chicken breasts,skinless boneless, cubed
2sweet potatoes,cubed
½red onion,chopped
1small eggplant,cubed
2garlic cloves,minced
1tbspfresh ginger root,minced
2tspground turmeric
½chicken broth,low-sodium

Instructions

Heat the olive oil in a large skillet over medium-high heat. Add the chicken, then cook for about 5 minutes until browned and no longer pink in the center.
Add the sweet potatoes and onion, then cook and stir for 2 to 3 minutes until the onion is translucent.
Add the eggplant, garlic, ginger, and turmeric, then cook for about 1 minute more until fragrant.
Pour in the broth and simmer the stew for about 20 minutes until thickened, stirring occasionally.
Serve warm, and enjoy!

Nutrition

Calories: 418.51kcal
Fat: 25.13g
Saturated Fat: 6.53g
Trans Fat: 0.16g
Monounsaturated Fat: 11.76g
Polyunsaturated Fat: 4.91g
Carbohydrates: 14.90g
Fiber: 3.80g
Sugar: 4.73g
Protein: 32.34g
Cholesterol: 112.12mg
Sodium: 132.82mg
Calcium: 42.64mg
Potassium: 663.71mg
Iron: 2.37mg
Vitamin A: 362.84µg
Vitamin C: 5.29mg

Technique Tip for Enhancing the Flavor of Healthy Turmeric Chicken Stew Recipe

To ensure the chicken remains tender and juicy, avoid overcrowding the skillet during the initial browning step. Cook the chicken in batches if necessary, allowing each piece to develop a nice golden crust. This not only enhances the flavor but also prevents steaming, which can make the chicken tough.

Time-Saving Tips for Preparing This Stew

Pre-cut vegetables: Chop the sweet potatoes, onion, and eggplant in advance and store them in the fridge.

Use pre-minced garlic and ginger: Save time by using store-bought pre-minced garlic and ginger.

Cook chicken ahead: Cook and shred the chicken breasts ahead of time, then store them in the fridge or freezer.

One-pot cooking: Use a large skillet or pot to cook everything together, reducing the number of dishes to clean.

Batch cooking: Double the recipe and freeze half for a quick meal later.

Substitute Ingredients For Healthy Turmeric Chicken Stew Recipe

olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a high smoke point, making it suitable for cooking.
chicken breasts - Substitute with tofu: Tofu is a great plant-based protein alternative that absorbs flavors well and provides a similar texture.
sweet potatoes - Substitute with butternut squash: Butternut squash has a similar sweetness and texture, making it a good alternative in stews.
red onion - Substitute with yellow onion: Yellow onions have a slightly milder flavor but can be used interchangeably in most recipes.
eggplant - Substitute with zucchini: Zucchini has a similar texture and can absorb flavors well, making it a good substitute for eggplant.
garlic cloves - Substitute with shallots: Shallots have a milder, sweeter flavor but can provide a similar aromatic quality to the dish.
fresh ginger root - Substitute with ground ginger: Ground ginger can be used in place of fresh ginger, though it has a more concentrated flavor, so use less.
ground turmeric - Substitute with curry powder: Curry powder often contains turmeric along with other spices, providing a similar flavor profile.
chicken broth - Substitute with vegetable broth: Vegetable broth can provide a similar depth of flavor while keeping the dish vegetarian.

Best Way to Present This Flavorful Stew

Use a deep, wide-rimmed bowl: Choose a pristine white bowl to contrast beautifully with the vibrant colors of the turmeric chicken stew.
Layer the ingredients: Start by placing a generous portion of the sweet potatoes and eggplant at the bottom of the bowl. Arrange them in a way that showcases their natural shapes and colors.
Position the chicken artfully: Slice the chicken breasts into even, bite-sized pieces and arrange them neatly on top of the vegetables. Ensure each piece is visible and evenly distributed.
Garnish with fresh herbs: Sprinkle finely chopped fresh cilantro or parsley over the stew to add a pop of green and a hint of freshness.
Drizzle with olive oil: Finish with a light drizzle of high-quality olive oil around the edge of the bowl to add a touch of elegance and enhance the flavor.
Serve with a side of crusty bread: Place a small, warm piece of crusty bread on the side of the bowl to complement the stew and provide a satisfying texture contrast.
Add a lemon wedge: Include a small lemon wedge on the side for an optional burst of acidity that diners can squeeze over the stew to brighten the flavors.
Use microgreens for a final touch: Top the dish with a few delicate microgreens to add a sophisticated, professional touch and a hint of earthiness.

Essential Tools for Making Turmeric Chicken Stew

Large skillet: Used to heat the olive oil and cook the chicken, sweet potatoes, onion, eggplant, garlic, ginger, and turmeric.
Wooden spoon: Ideal for stirring the ingredients as they cook to ensure even cooking and prevent sticking.
Chef's knife: Essential for chopping the chicken, sweet potatoes, onion, eggplant, garlic, and ginger.
Cutting board: Provides a safe and sturdy surface for chopping all the ingredients.
Measuring spoons: Used to measure out the olive oil, ground turmeric, and fresh ginger root accurately.
Measuring cup: Necessary for measuring the chicken broth.
Garlic press: Useful for mincing the garlic cloves quickly and efficiently.
Peeler: Handy for peeling the sweet potatoes before chopping them.
Ladle: Perfect for serving the stew once it's ready.
Serving bowls: Used to serve the finished stew warm.

Storing and Freezing Healthy Turmeric Chicken Stew Recipe

Let the turmeric chicken stew cool completely before storing or freezing. This will prevent condensation from forming and affecting the quality of the stew.
To store in the refrigerator, transfer the cooled stew to an airtight container. It will keep well for up to 4 days in the fridge.
For longer storage, freeze the stew in individual portions or in a large freezer-safe container. Here's how:
- Divide the cooled stew into smaller portions and place them in freezer-safe containers or resealable bags.
- If using bags, remove as much air as possible before sealing to prevent freezer burn.
- Label the containers or bags with the date and contents for easy identification.
- Place the containers or bags in the freezer, ensuring they lie flat for even freezing.
Frozen turmeric chicken stew will maintain its best quality for up to 3 months. After that, it will still be safe to eat but may experience some changes in texture and flavor.
To reheat the frozen stew, transfer it to the refrigerator to thaw overnight. Once thawed, reheat the stew in a saucepan over medium heat, stirring occasionally, until it reaches the desired temperature. You can also reheat individual portions in the microwave, stirring every 30 seconds to ensure even heating.
If you find the thawed stew has separated or looks watery, give it a good stir and simmer it for a few minutes to help the ingredients recombine and the flavors meld together again.

How to Reheat Leftover Turmeric Chicken Stew

Stovetop method: transfer the leftover healthy turmeric chicken stew to a saucepan or pot. Heat it over medium-low heat, stirring occasionally, until it reaches the desired temperature. This method allows you to control the heat and ensure the stew is evenly reheated without burning or drying out. If the stew appears too thick, you can add a splash of chicken broth or water to thin it out.
Microwave method: place the desired portion of the healthy turmeric chicken stew in a microwave-safe bowl. Cover the bowl with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape. Microwave on high power in 30-second intervals, stirring between each interval, until the stew is heated through. Be careful when removing the bowl from the microwave, as it may be hot.
Oven method: preheat your oven to 350°F (175°C). Transfer the leftover healthy turmeric chicken stew to an oven-safe dish and cover it with aluminum foil. Place the dish in the preheated oven and bake for 15-20 minutes, or until the stew is heated through. Stir the stew halfway through the reheating process to ensure even heating. This method is ideal if you have a large quantity of leftover stew or if you want to reheat it alongside other dishes.
Slow cooker method: if you have a slow cooker or crockpot, you can use it to reheat your leftover healthy turmeric chicken stew. Transfer the stew to the slow cooker and set it on low heat. Cover and let the stew reheat for 1-2 hours, or until it reaches the desired temperature. This method is perfect for those who want to reheat their stew without much hands-on attention, as the slow cooker will do the work for you.

Interesting Fact About Turmeric Chicken Stew

A random fact about this recipe is that turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. This makes the turmeric chicken stew not only delicious but also beneficial for your health.

Is Making Turmeric Chicken Stew at Home Cost-Effective?

This healthy turmeric chicken stew recipe is quite cost-effective for a household. Using basic ingredients like chicken breasts, sweet potatoes, and red onion, it keeps the budget in check while providing a nutritious meal. The use of turmeric and ginger adds a burst of flavor without breaking the bank. Overall Verdict: 8/10. Approximate cost in USD for a household of 4 people: $15.

Is This Turmeric Chicken Stew Healthy?

This turmeric chicken stew recipe is a nutritious and well-balanced meal that offers a variety of health benefits. The dish is packed with lean protein from the chicken, complex carbohydrates from the sweet potatoes, and fiber from the eggplant and onion. Turmeric, a key ingredient in this recipe, is known for its anti-inflammatory properties and has been linked to improved brain function and a lower risk of heart disease.

The use of olive oil provides healthy monounsaturated fats, while the garlic and ginger add flavor and have been associated with boosting the immune system and reducing inflammation. The chicken broth helps to keep the dish low in calories and adds additional flavor without the need for excessive salt or unhealthy additives.

To further enhance the nutritional value of this turmeric chicken stew, consider the following suggestions:

Add more vegetables to the stew, such as bell peppers, carrots, or zucchini, to increase the fiber content and provide a wider range of vitamins and minerals
Use skinless chicken breasts to reduce the overall fat content of the dish
Opt for low-sodium chicken broth to help control salt intake
Serve the stew with a side of quinoa or brown rice for an extra boost of fiber and complex carbohydrates
Garnish with fresh herbs like cilantro or parsley to add a pop of color and additional nutrients

Editor's Opinion on This Turmeric-Infused Chicken Stew

This turmeric chicken stew recipe is a delightful blend of flavors and nutrients. The use of sweet potatoes and eggplant adds a hearty texture, while the turmeric and ginger provide an anti-inflammatory boost. However, the recipe could benefit from a bit more seasoning, such as salt and pepper, to enhance the overall taste. Additionally, incorporating some leafy greens like spinach or kale towards the end of cooking could add more nutritional value and color. Overall, it's a wholesome and flavorful dish that can be easily customized to suit individual preferences.

Enhance Your Healthy Turmeric Chicken Stew Recipe with These Unique Side Dishes:

Roasted Brussels Sprouts with Balsamic Glaze: Complement your turmeric chicken stew with a side of roasted Brussels sprouts drizzled with a tangy balsamic glaze. The crispiness of the sprouts and the sweet acidity of the glaze will add a delightful contrast to the hearty stew.

Quinoa and Kale Salad: For a refreshing and nutrient-packed addition, serve a quinoa and kale salad. Tossed with dried cranberries, toasted almonds, and a light lemon vinaigrette, this salad will bring a burst of color and flavor to your meal.

Garlic Herb Flatbread: Pair your stew with warm garlic herb flatbread. The aromatic garlic and fresh herbs baked into the bread will provide a perfect vehicle for soaking up the savory broth.

Coconut Jasmine Rice: Add a touch of the exotic with coconut jasmine rice. The subtle sweetness and creamy texture of the coconut milk infused rice will harmonize beautifully with the spices in the stew.

Mango Avocado Salsa: Brighten up your plate with a mango avocado salsa. The juicy mango, creamy avocado, and zesty lime will provide a refreshing counterpoint to the rich flavors of the turmeric chicken stew.

Similar Recipes to Healthy Turmeric Chicken Stew

Coconut Curry Chicken: Dive into the rich and creamy flavors of coconut milk combined with tender chicken and a medley of vegetables. This dish is a perfect blend of spices and sweetness, making it a comforting meal for any day.

Lemon Garlic Chicken Thighs: Experience the zesty and aromatic delight of lemon and garlic infused chicken thighs. This recipe brings a burst of freshness and a savory punch that pairs wonderfully with a side of roasted vegetables.

Moroccan Chicken Tagine: Transport your taste buds to North Africa with this exotic chicken tagine. Featuring a blend of spices, dried fruits, and vegetables, this slow-cooked dish is both hearty and flavorful, perfect for a cozy dinner.

Spicy Chicken And Sweet Potato Soup: Warm up with a bowl of this spicy and hearty soup. Combining tender chicken, sweet potatoes, and a kick of chili, this soup is both nourishing and satisfying, ideal for chilly evenings.

Ginger Soy Chicken Stir-Fry: Savor the quick and delicious flavors of this stir-fry. With chicken, fresh ginger, and a splash of soy sauce, this dish is a perfect balance of savory and aromatic, making it a great weeknight meal.

Perfect Appetizers and Desserts for Healthy Turmeric Chicken Stew Recipe

Appetizers:

Stuffed Mini Bell Peppers: Delight your guests with these vibrant stuffed mini bell peppers. The bell peppers are halved and filled with a creamy mixture of goat cheese, herbs, and a hint of lemon zest. Roasted until tender, they offer a perfect balance of tangy and savory flavors. Garnish with a sprinkle of chopped chives for an added touch of freshness.

Zucchini Fritters: These crispy zucchini fritters are a delightful way to start any meal. Grated zucchini is mixed with parmesan cheese, breadcrumbs, and fresh herbs, then pan-fried to golden perfection. Serve with a dollop of Greek yogurt or tzatziki sauce for a refreshing dip that complements the fritters' savory crunch.

Desserts:

Chocolate Avocado Mousse: Indulge in a rich and creamy mousse that combines the decadence of chocolate with the health benefits of avocado. This delightful treat is not only velvety smooth but also packed with nutrients. The avocado provides a luscious texture, while the chocolate adds a deep, satisfying flavor. Perfect for those looking for a guilt-free dessert option, this mousse can be garnished with fresh berries or a sprinkle of cocoa powder for an extra touch of elegance.

Coconut Chia Pudding: Experience a tropical twist with this pudding that combines the creamy goodness of coconut milk with the nutritional powerhouse of chia seeds. This dessert is not only delicious but also incredibly easy to prepare. The chia seeds absorb the coconut milk, creating a pudding-like consistency that is both satisfying and refreshing. Top it with slices of mango, a handful of pomegranate seeds, or a drizzle of honey to elevate its flavor profile. Ideal for a light yet indulgent end to any meal.

Why trust this Healthy Turmeric Chicken Stew Recipe:

This healthy turmeric chicken stew recipe is a must-try for anyone looking to enjoy a nutritious and flavorful meal. The combination of chicken breasts, sweet potatoes, and eggplant creates a hearty base, while the turmeric and fresh ginger root add a delightful warmth and depth of flavor. With simple ingredients and easy-to-follow instructions, this dish is perfect for both novice and experienced cooks. Plus, the use of olive oil and chicken broth ensures a wholesome and satisfying stew that you can feel good about serving to your family.

Share your thoughts on this healthy turmeric chicken stew recipe in the Healthy Eating forum and let us know if you have any tips or variations to make it even more delicious and nutritious!

FAQ:

How can I make this stew spicier?

If you want to add some heat, you can include a chopped chili pepper or a pinch of cayenne pepper when you add the garlic, ginger, and turmeric. Adjust the amount based on your spice preference.

Can I use chicken thighs instead of chicken breasts?

Absolutely! Chicken thighs will work just as well and might even add a bit more flavor. Just make sure to adjust the cooking time as thighs might take a little longer to cook through.

What can I use as a substitute for eggplant?

If you're not a fan of eggplant or don't have any on hand, you can substitute it with zucchini or bell peppers. Both will add a nice texture and flavor to the stew.

How do I store leftovers?

You can store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it up on the stove over medium heat or in the microwave until heated through.

Can I make this stew in a slow cooker?

Yes, you can! After browning the chicken and sautéing the vegetables, transfer everything to a slow cooker. Add the broth and cook on low for 6-7 hours or on high for 3-4 hours until the vegetables are tender and the flavors have melded together.