Chicken Stew Recipe – Healthy Sweet Potato Recipes
In this colorful, hot chicken, sweet potato stew is a lot of good and healthy 
ingredients which our body approves. It has fresh and mostly organic ingredients. It is ideal to freeze it in a small but convenient portions and good containers so you can grab and eat for lunch any time.
Sweet potatoes – About
Sweet potatoes are one of the oldest vegetable that has been discovered. Their story goes back for 10.000 years, before history in a cave in Peru. Christopher Columbus brought them to Europe returning after his first trip to the new world, the year 1492. In the 16th century they came to the Philippines by a Spanish explorer. They also came to Africa, India, Indonesia and south Asia by the Portuguese. At this time people in the south of USA had begun growing the sweet potatoes where the southerners still use them in their food. Sweet potatoes are used in a similar way as regular potatoes. They taste sweeter and are also considered more nutritious.
Sweet potatoes – Nutritional value
In sweet potatoes there is a great source of vitamin A and beta carotene, also of potassium, vitamin C, B6, riboflavin, copper, pantothenic acid and folic acid. In many countries as Africa, India and in the Caribbean school children are given sweet potatoes in order for them to get plenty of vitamin A and beta carotene, but it is believed that in sweet potatoes it contains more of these two contents, than in green vegetables. Here are examples of the quality of the contents in sweet potatoes. They are anti inflammatory, are fungal and antibiotic. They also have ingredients that are necessary protection against blood clots or embolism but that is fibrinogen and is one of the major glycoproteins in the body.
Sweet potatoes -Treatment
Try to choose potatoes with out any cracks or bruises. You can store them for two weeks in a cold, dark and well ventilated place. The potatoes are used a lot in Asian cuisine as in African and Indian. They give a lot of potentials in the making of delicious food. They go well with cinnamon, honey, lime, ginger, coconut and nutmeg. It is also really good to fry them or bake them in the oven with oil, herbs like parsley, thyme and basil. You can cut them in strips, bake them in the oven and use them in stead of French fries. It is also good to blend sweet potatoes with the stew, the dessert and even the bread because they have such a sweet taste.
Chicken Stew Recipe – Healthy Sweet Potato Recipes
Ingredients
For 10 – 12 people
1 whole chicken, boned, cleaned and cut in to little bites
4 – 5 small sweet potatoes or 1 – 2 big ones
1 – 2 onions
½ leek
½ celery
1 medium broccoli
4 –6 carrots
1 cup millet
2 table spoons dried goji berries
1 jar (350 gr) canned ( Ekoland) chicken beans ( or boil them your self)
Juice from 1 lime
3 – 5 tomatoes
6 garlic ribs
5 branches thyme
1 red chilly
1 x ½ can organic coconut milk ( Biona – Rapunzel)
700 – 1000 ml water
1 table spoon Cayenne pepper
1- 2 table spoons organic sweet curry from Sonnentor
2 table spoons Garam masala –Organic from Sonnentor
2 table spoons + Gluten free Tamari sauce
1 vegetable bouillon from Kallo, organic, with 90 % less salt
Oil to fry
Salt and pepper to your own taste, if you want
The spices are all just an assumption, taste your self ahead and control your self.
Method
The chicken is lightly fried on a pan and then put aside.
Onion, leek, celery, carrots, broccoli and sweet potatoes are cut into bites or dices and put in a pot along with the millet and oil. This is all fried for a little while; just to let the oil softened the ingredients.
Tomatoes, garlic, thyme and the chilly are put in a food processor and spin there until it is all smoothie, then put everything in the pot with the root vegetable. Lime juice, coconut milk, chicken beans, goji berries, tamari sauce and water is also put in the pot and stirred well. The spices and the vegetable bullion are put in the pot, bring up to boil and let it stand for 15 – 20 minutes, then you put in the chicken. The boiling time is 70 – 90 minutes, all depending on how thick you want the stew and tasty. It is good to let the stew stand in the pot for a little while before you serve it.
Wheatgerm bread
This delicious bread is really good and fits well with the Chicken Stew Recipe – Healthy Sweet Potato Recipes
2, 5 dl spelt
2,5 dl wheatgerm
3 table spoons baking powder( potassium bitartrate ) 1 table spoon sea salt
1,5 – 2 dl AB milk (containing Lactobacillus acidophilus and Bifidobacterium bifidum)
1,5 – 2 dl boiling water
0,5 dl flax seeds
0,5 dl sunflower seeds
0,5 dl sesame seeds
All dry materials mixed together, fluids poured over and blend well.
Baked for 25 – 30 minutes in 200 degreed hot oven.
Enjoy! I hope you like the recipe of this healthy stew. By all means share it and tell people if you like it. Just remember to link the web page.
Júlíus Júlíusson
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