The Perfect January Meal .. Chicken and Vegetable Stew


With all the talk of healthy eating in January and immune systems being pushed to their limits with colds,flus and bugs ready for the taking, I thought I should post the perfect January recipe, a warm, nourishing, low calorie and as always so simple .. chicken and vegetable stew. This meal is packed with vitamins, minerals and antioxidants as well as high in protein.  I used courgettes and celery in the stew today but you can really add any vegetables you enjoy (the more the merrier!).If you are training or very active and are looking for more filling meal, this is great with the addition of cooked pearl barley or quinoa.

The other great thing about this meal .. and why its perfect in January  (when we are all broke from all the fun over Christmas) is I made from leftovers! I cooked a chicken on Sunday and had two  legs and wings left over with lots of meat under the chicken too. I pulled all the meat off and the meal fed four of us.


  • I onion, chopped finely
  • 3 cloves of garlic, crushed
  • Roast Chicken leftovers (as per above)
  • 1 teaspoon of fennel seeds
  • 1 teaspoon of dried oregano (or a handful of fresh herbs - thyme or rosemary are great)
  • 5 sticks of celery,
  • chopped 2 courgettes,
  • sliced 4 carrots, washed and sliced
  • 2 potatoes, washed and chopped into chunks
  • 1 chicken stock gel
  • Enough water to cover the meat and vegetables
  • Freshly ground pepper to season


On a medium heat, sauté the onion and garlic for 2 minutes in butter or coconut oil. Add cooked chicken, fennel seeds, oregano and stir well. Add all the prepared vegetables and stir. Add stock gel and enough water to cover the vegetables and meat. Simmer for 20 minutes. Season, as fresh herbs and serve in a large bowl.