Braised Chicken Tomato Stew
This recipe is adapted from Andy Baraghani's Chicken and Tomato Stew with Caramelized Lemon. I’ve made it countless times, and every time, I’m impressed at how incredibly delish it is for being so simple. I usually double(ish) the recipe to ensure plenty of leftovers. Like everything I share, it’s forgiving—so if your measurements are more “eyeballed” than exact, it’ll still turn out great. This recipe calls for cinnamon, turmeric, and honey, but it doesn’t necessarily taste like those ingredients. The stewed tomatoes are very savory and acidic, and the warm earthy spices and honey balance the flavors perfectly. If you try it, you’ll understand.
~ Camilla
Harlan’s Food For Thought
The following are the macros per serving for braised chicken tomato soup (4 servings per meal):
Macros :
Protein: 51g
Fat: 26g
Carbs: 20g
Calories: 520
This dish is relatively low in calories but provides plenty of essential amino acids and fats. Most of the carbohydrates come from honey, with a smaller amount from the onion. It’s nutrient-dense, flavorful, and filling. This dish is made with only whole, single-ingredient foods.
One of the spices in this meal is turmeric, which has numerous health benefits. These benefits, which have been tested and verified through controlled studies, come from a compound in turmeric called curcumin. Some of the health benefits curcumin provides include:
Increased muscle tissue repair and recovery
Liver detoxification and proper liver function
Reduction of systemic and local inflammation
Neuroprotection: Curcumin has been used to complement treatments for dementia, multiple sclerosis, and Parkinson’s disease.
Curcumin absorption is generally low, but studies show that consuming it with black pepper greatly increases its absorption. This process is aided by piperine, a compound found in black pepper.
~ Harlan Wolff, Registered Nurse and Clinical Educator
Braised Chicken Tomato Stew
Prep Time: 25 minutes (plus up to 24 hours resting time for the chicken)
Cook Time: 60-70 minutes
Total Time: ~1 hour 30 minutes
Serves: 3-4
Ingredients
4 bone-in, skin-on chicken legs or 5–6 chicken thighs (about 1.5 lbs)
Kosher salt
2 tablespoons extra-virgin olive oil
1 large onion, thinly sliced
6–7 garlic cloves, roughly chopped
2 tablespoons honey
1 tablespoon tomato paste
¾ teaspoon ground turmeric
½ teaspoon ground cinnamon
1 (14.5-ounce) can whole peeled tomatoes
3 cups chicken broth
Instructions:
Prepare the Chicken
Pat the chicken dry and season with kosher salt.
Let it sit at room temperature for at least 15 minutes (or cover and chill for up to 24 hours).
Braise the Chicken
Heat 2 tablespoons olive oil in a large Dutch oven or heavy pot over medium-high heat.
Cook the chicken, turning as needed, until deeply golden brown on all sides, about 10–12 minutes. Transfer to a plate.
Sautee the Aromatics and Spices
Reduce the heat and add the sliced onion to the same pot and cook, stirring frequently, until softened, 6–8 minutes.
Add the garlic and cook until the onions begin to brown at the edges, about 3 minutes.
Stir in the honey, tomato paste, turmeric, and cinnamon, and cook until fragrant, about 2 minutes.
Simmer and Get Stewy
Add the tomatoes with their juices, smashing them with a spoon into smaller pieces.
Return the chicken to the pot and pour in the broth—enough to barely cover the chicken.
Bring the stew to a simmer, then reduce heat to low.
Cover partially, leaving a gap for steam to escape. Cook gently for 60–70 minutes until the chicken is tender and the liquids thicken.
Serve!
Serve with flatbread, rice, and your favorite veggie side.
Pictured here is one of the ways I repurposed my leftovers into tacos. I shredded the chicken and added Oaxaca cheese, homemade pepita salsa, avocado, pickled red onions, fresh torn mint, and a squeeze of fresh lime juice.
