QUICK PALE ALE STEW WITH CHICKEN & VEG: low-fat/cholesterol, high fibre

Comforting, satisfying stew in under an hour...

Chicken & root veg in pale ale -  in under an hour
'We really loved this!'

It's sad that a lot of really comforting food, especially stews and casseroles, are long-term commitments.   Getting the best out of simple ingredients, encouraging a wonderful layering of flavours, usually takes time.  

Of course, instant pots/pressure cookers can save time but 67 doesn't have one, and anyway one gathers they are bulky and take time to reach the temperatures needed.

This Quick Pale Ale Stew with Protein and Veg was created to provide that long-slow-cooked flavour in under an hour - prep and cooking.  It's all done on the stovetop - no oven needed.  It was designed for small households but doubles easily. 

The trick is to use leftover meat.  67 often cooks a whole chicken even when it's not needed, portions the remainder, bags up the portions separately and stashes them in the freezer.  They're brought out again for sandwiches, stir fries, or garnishes for soup.  

67 has even been known to cook two chickens at a time, freezing one for later.  

But a supermarket rotisserie chicken (all skin removed) will be fine, as will leftover pork or beef roast from Sunday lunch.  

If you've forgotten to defrost meat overnight, the freezer bag can be immersed in cool water and left for an hour or more.  The chemistry isn't clear to 67 but the meat does thaw quickly, without affecting flavour or texture.  

Cost: depends on your protein & veg stores; maybe £2-3

Feeds: 2-3; recipe multiplies easily 

Ingreds:

300g/10.5oz cooked chicken, at least half breast/thigh meat if poss, in 1.3inch/4cm chunks

1 tb oil

1/2 good-sized onion, in large dice

1 fat garlic clove, grated

1/3 coffee mug carrots, thickly sliced

1/3 mug celery, cleaned and peeled in thick chunks

1/3 mug swede or celeriac or parsnip (opt)

3/4 c potatoes in scant 1.5inch/5cm chunks

1/3 c sweet potatoes (opt)

1/3 tsp dried tarragon or thyme OR 1 tsp fresh 

175-300ml pale ale (or apple juice)

85ml stock (if not home-made then good granules or cubes) 

1/2 mug frozen peas

garnish: asparagus if in season

             

Method:

1. In a good sized pan, heat oil over high heat 
2. When pan is ready, add all the veg except for peas and garnish, placing garlic on top 
3. Turn heat down to medium; partially cover; cook 20 mins, stirring every now and again to prevent catching (don't allow to brown)
4. The vegetables will be soft at the edges but firm in the centre
5. Add pale ale & stock; bring to the boil; reduce heat to medium; bubble gently 15 mins
6. Stir in chicken; cook a further 10 mins or until vegetables show no resistance when poked with a sharp knife 
7. Check seasoning; add salt and pepper if needed
8. Stir in peas; lay asparagus spears on top; the heat of the stew will cook both
9. If more broth is preferred, add up to a third of a cup more stock
10. Serve in soup bowls 

Comments:

'We really loved that stew; it was so good!' Retired priest and young helper

'It's wonderful knowing that a well-flavoured stew can be achieved in under an hour... given sufficient reserves of leftovers.'  Retired writer 

Tips:

• if cooking for the elderly or toddlers, remove some of the stew and cook a little longer until veg are nearly falling apart 

Please leave a question in the box below 

This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.