Coast Cooking

Coast Cooking: A hearty stew can still be healthy



A hearty chicken or turkey stew also can be healthy.
A hearty chicken or turkey stew also can be healthy.

This may be Christmas week, but we are still going to keep a health tone going. One of the things I love the most is a big, robust stew this time of the year, and there is a way to keep it healthy.

If you use a roasted turkey or chicken as the base, make a stock from the carcass and add healthy veggies, then you are home free. Remember, a recipe is only a suggestion, so if I do not include your favorite veggie, or seasoning, add whatever you like. All the recipes this week could be turned into curries, and could also be made creamy with a little yogurt. Be brave and explore!

Turkey or Chicken Stew

1 turkey thigh or whole free range chicken

1 large onion, quartered

3-4 carrots

3-4 small turnips

10-15 cloves garlic

Salt and freshly ground black pepper

Optional red pepper flakes

Season the turkey or chicken and roast at 425 degrees for 10 minutes, then reduce the temp to 350 degrees and roast until the juices run clear when pierced at the thickest point. Allow to cool, then remove 80 percent of the meat.

Add the carcass, the onion and 4-5 cloves of garlic to a large pot and cover with water. Simmer for 1 hour. Remove and discard solids (the meat will be over cooked).

Add the veggies to the stock and simmer until tender, then add the turkey or chicken, taste and re-season as necessary. Serve piping hot.