Chicken & turkey· GF

Chicken, Potato & Sweetcorn Stew

Name: Chicken, Potato & Sweetcorn Stew
Prep time: 18 min
Cook time: 27 min
Total time: 45 min
Ingredients: 500g chicken breast, 2cm pieces; 350g potato, 1cm dice; 200g carrot, small dice; 150g tinned sweetcorn, drained; 120g leek, sliced; 300ml lactose-free milk; 20g cornflour; 2 cloves garlic, crushed; 10ml rapeseed oil; 2g dried thyme; 15g fresh parsley; 1 cube stock cube; 300ml water

A mild, creamy chowder-style stew of chicken, potato, sweetcorn, carrot and leek.

makes 23 blocks, about 25p each

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BatchJoy

batchjoy.com/recipes/chicken-potato-and-sweetcorn-stew/

Illustration of a bowl of Chicken, Potato & Sweetcorn Stew

Time: 45 min18 min prep · 27 min cook
Makes: 23 blocks
Cost per blockPer block: 25p
Calories per blockCalories: 61 kcal
Fibre per blockFibre: 0.8g

You’ll need

Batch size

blocks

500gchicken breast, 2cm pieces
350gpotato, 1cm dice
200gcarrot, small dice
150gtinned sweetcorn, drained
120gleek, sliced
300mllactose-free milk
20gcornflour
2 clovesgarlic, crushed
10mlrapeseed oil
2gdried thyme
15gfresh parsley
1 cubestock cube
300mlwater

Allergens: Milk. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Crusty sourdough · A jacket potato · Rice

Method

Step 1: Soften the leek and carrot in the oil for 8 minutes, adding the garlic for the last minute.
Step 2: Add the chicken, potato, stock and thyme. Cover and simmer for 15 minutes.
Step 3: Add the sweetcorn, then the milk mixed with the cornflour. Simmer 4 minutes until thick.
Step 4: Stir in the parsley.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	61	6.4g	6.5g	1.1g	0.8g	0.25g
Per 3 blocks	183	19.2g	19.5g	3.3g	2.4g	0.75g

Cook’s notes

Sweetcorn is kept to a small amount per meal.
A pinch of sweet smoked paprika on top adds a smoky note.
Thin with milk for a quick chowder.

Serve it

Crusty sourdough · A jacket potato · Rice.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 183 kcal and 19.2g protein before rice, bread or potatoes.

Chicken, Potato & Sweetcorn Stew questions

Can I use chicken thighs instead of breast?

Boneless thighs work and stay juicier. Cut them into the same 2cm pieces and give them the full 15 minutes; the stew will be a little richer.

Can I use frozen sweetcorn instead of tinned?

Frozen sweetcorn works just as well. Add the same weight straight from frozen at the same point; the 4-minute simmer with the milk is enough to cook it through.

Why mix the cornflour into the milk first?

Stirring the cornflour into cold milk before it goes in stops it forming lumps, so the stew thickens evenly as it comes back to a simmer. Keep the heat gentle once the milk is in.