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autumnal chicken stew

This was so 'lick the plate' good, I had to write the recipe down straight away. I bought the chicken cutlets from my local butcher but if you can't get cutlets, you can use thighs or drumsticks, but the bones certainly do seem to add more flavour. I made it on the stovetop, but am sure it would make a lovely slow cooker dish as well. It's so full of flavour and nutrition, and is perfect for a "real food" family.

Gluten Free | Dairy Free Option | Cook time: 40 minutes | Serves 3-4


6 bone-in, skin-on chicken thigh cutlets or boneless chicken thighs

2T butter or rendered chicken fat

1 onion, sliced

2 stalks celery, chopped

2 garlic cloves, chopped

1 parsnip, sliced

1 courgette, sliced

4 leaves Rainbow Chard, sliced

bunch of thyme (as is)

bunch of parsley, finely chopped

1.5T tapioca starch mixed with water to create a liquid paste

1 whole cauliflower

3 cups chicken broth (see my recipe here)

1/2 cup coconut milk

▢ sea salt and pepper


  1. Heat butter in a cast iron pot over high heat. Add onion, and after a few minutes add the celery. Once slightly softened you can then add the parsnip and give a stir to create a little colour.

  2. Add the chicken thighs skin down (I just kinda moved the veg to the side at first and then spooned them over the top so that the chicken could brown) and sear for 1-2 minutes.

  3. Turn them over for another minute, then add the garlic, parsnip and 2C of the broth, turning the temperature down to low. I scrunched up the thyme stems and then just lay on the top, before putting on the lid to cover.

  4. After 10 minutes, you can then add the courgette and cover again. The stew should only have a light simmer.

  5. While this is going, you can cut up your cauliflower and steam on the stove.

  6. When cauliflower is soft, put in a blender with the coconut milk, remaining cup of broth and seasoning.

  7. Blend until smooth and creamy. I like to add quite a bit of black pepper to mine!

  8. After the stew has been slowly simmering for around 30 mins in total, you can then add the potato starch liquid and increase the temp just for a minute to thicken the broth.

  9. Then add the sliced rainbow chard, finely chopped parsley (I also added some leftover roast kumara to mine for some added sweetness but not necessary - you could add carrot at the beginning stage as well) turn off the temp and cover for another 5 minutes.

  10. To serve, ladle some of the cauliflower puree in a wide bowl and add 1-2 pieces of chicken per person with loads of that delicious gravy.

Loved this recipe? Please share on Instagram and tag me in @raisedonrealfood. You may also love my recipe ebook For Real with 70 nutrient-dense recipes from my kitchen to yours.


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