MyHippocampus

Stew is an essential winter warmer ..


This butternut squash stew is a tasty and warming stew that will soothe your soul. Not only does the vibrancy of colours lift your spirit, the orange colour indicates that this meal is fully loaded with antioxidants and anti-inflammatory benefits.

A plant based option is made easy by simply swapping the chicken for chickpeas…. Serve on a bed of wholegrain rice to boost the gut benefits and regulate digestion.

This is a perfect slow cooker meal, perfect for busy households or if you have more time simply pull out the saucepan….

So sit back, put your feet up and enjoy how it soothes your soul 

INGREDIENTS

(Makes enough for 2-2 children plus extra for freezing)

• 500g skin chicken thigh
• 1 Tbsp cooking oil or ghee
• 1 onion, chopped
• 4 garlic cloves, finely chopped
• 2 chillies, finely chopped (optional)
• 175ml white wine 

• ½ butternut squash, cubed
• 300ml chicken stock
• 5 sprigs fresh thyme
• 3 bay leaves
• 4 tbsp natural yoghurt or crème fraiche
• salt and freshly ground black pepper
• small handful chopped fresh parsley

COOKING INSTRUCTIONS

1. Heat half of the oil in a frying pan. Place the chicken into the oil and fry for 4-5 minutes, or until browned all over. (You may need to brown the chicken in batches.) Tip the browned chicken into the slow cooker.
2. Heat the remaining oil in a frying pan and sauté the onion for five minutes, then add the garlic and chilli for another 2-3 minutes. 
3. Add the wine and continue to cook for another few minutes, or until the volume of the liquid is reduced by half (this burns off any alcohol).
4. Tip the onion mixture into the slow cooker.
5. Add the butternut squash, chicken stock, thyme and bay leaves to the slow cooker. Stir everything together, pressing down so that everything is covered in liquid. Cook for 8-10 hours on low.
6. About 30 minutes before serving, stir in the yohurt/crème fraîche and season to taste with salt and freshly ground black pepper. 
7. Cook for a further 30 minutes, then stir in the parsley.
8. Serve with some wholegrain or basmati rice. 

Top Tips

Apple cider vinegar is a good substitute for white wine in this recipe. Simply use 85mls apple cider vinegar and 85 mls water instead of white wine. This will introduce gut healthy benefits and help balance energy throughout the day. 

Children also love this with a side of sourdough bread to mop up all the delicious sauce. 

To improve the protein content of the vegetarian option, adding half quinoa to half the rice is a great option.

To boost your nutritional intake you can add a handful of spinach into cooked rice and the heat of the rice will gently wilt it. 

Most importantly, enjoy and keep smiling xx