Ir al contenido principal

Slow-Cooked Chicken Stew with Kale

This slow-cooked chicken stew with kale is a wonderfully nourishing dish that relies on gentle simmering to create a deep, savoury depth of flavour. As a diabetes-friendly option, it prioritises lean protein and fibrous greens, while the addition of a zesty lemon oil and crispy chicken skin gremolata provides a sophisticated finish. The recipe is intentionally designed to be made in advance, allowing the ingredients to marry overnight for a truly comforting and aromatic result.

Ideal for weekend meal prep or a healthy midweek dinner, this one-pot casserole is packed with antioxidant-rich kale and aromatic shallots. By removing the skin to create a garnish and skimming the excess fat, you maintain the richness of a traditional stew while keeping the nutritional profile balanced. Serve it naturally in warmed bowls, perhaps topped with thinly sliced radishes for a fresh, peppery crunch.

Ingredients for Slow-Cooked Chicken Stew with Kale

  • 8 pieces chicken thigh skin (reserved from stew

  • see below)

  • 1 diente de ajo pequeño, finamente rallado

  • 2 tablespoons finely chopped parsley

  • 1 cucharadita de ralladura de limón finamente rallada

  • Sal kosher, pimienta recién molida

  • 1 small lemon, preferably organic and unwaxed, very thinly sliced into rounds, rounds cut into quarters

  • 80ml de aceite de oliva virgen extra

  • Pizca de azúcar

  • Sal kosher, pimienta recién molida

  • 1.8kg skin-on, bone-in chicken thighs (about 8), patted dry

  • Sal kosher, pimienta recién molida

  • 170g bacon (about 6 slices), chopped

  • 4 large shallots, quartered lengthwise

  • 2 cabezas de ajo, partidas por la mitad a lo largo

  • 1/2 taza de vino blanco seco

  • 1 bunch parsley, stems tied together with kitchen twine

  • 2 hojas de laurel

  • 8 cups torn curly kale leaves

  • Thinly sliced radishes and/or thinly sliced red onion (for serving

  • opcional)

How to make Slow-Cooked Chicken Stew with Kale

Preheat oven to 177°C. Arrange chicken skin in a single layer on a rimmed baking sheet and bake until dark golden brown and crisp all the way through, 12–18 minutes. Let cool, then coarsely chop.

Combine chicken skin, garlic, parsley, and lemon zest in a small bowl; season with salt and pepper and toss to combine.

Combine lemon, olive oil, and sugar in a small bowl. Season with salt and pepper and let sit at least 10 minutes, mixing once or twice.

Season chicken thighs all over with salt and pepper. Cook bacon in a large Dutch oven or other heavy pot over medium-low heat, stirring often, until brown and crisp, 7–10 minutes. Using a slotted spoon, transfer bacon to a small bowl.

Increase heat to medium-high. Working in 2 batches if needed, cook chicken thighs, skin side down, in the same pot until skin is golden brown, 7–10 minutes. Transfer to a large plate and turn skin side up. Remove pot from heat. Let chicken cool slightly, then pull skin from meat and transfer to a shallow bowl; cover and chill (save for making the gremolata).

Return pot to medium heat and cook shallots and garlic, cut side down, in the same pot, tossing shallots occasionally, until shallots are browned in spots and garlic is golden brown, about 5 minutes. Add wine, stirring to release any bits stuck on the bottom of pot, and cook until reduced by two-thirds, about 2 minutes. Add parsley, bay leaves, reserved bacon, and 1925ml water, season generously with salt and pepper, and bring to a simmer. Return chicken thighs to pot and bring stew back up to a simmer. Cover with a lid, leaving slightly askew so steam can escape, and cook, adjusting heat to maintain a very gentle simmer and skimming foam from surface as needed, until meat is tender and easily pulls away from bones, 1–1 1/2 hours.

Transfer thighs to a cutting board and let cool 10–15 minutes; keep liquid at a simmer. Pull meat from bones and tear into bite-size pieces. Add bones back to pot as you go. Transfer meat to a medium bowl and cover with plastic wrap. Add kale and simmer until kale is tender and liquid is very flavorful, 25–30 minutes.

Remove stew from heat, add meat back to pot, and let cool uncovered (bones and all) until no longer steaming. Cover pot and chill stew at least 12 hours (you can skip this step, but it will dramatically improve the flavour).

Uncover stew and spoon off half to three-quarters of fat on the surface; discard. Gently reheat stew until barely simmering. Pluck out and discard bones, parsley, and bay leaves. Taste and season with more salt and pepper if needed. Ladle stew into bowls and top as desired.

Lemon oil can be made 2 days ahead. Cover and chill. Bring to room temperature before using. Stew can be made 3 days ahead. Keep chilled.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.

Sobre el autorVer biografía completa

Imagen del autor

Editores de recetas del Reino Unido

Acerca del revisorVer biografía completa

Imagen del autor

Editores de recetas del Reino Unido

Historial del artículo

La información en esta página es revisada por pares por clínicos calificados.

verificador de elegibilidad para la gripe

Pregunta, comparte, conecta.

Navega por discusiones, haz preguntas y comparte experiencias en cientos de temas de salud.

verificador de síntomas

¿Te sientes mal?

Evalúa tus síntomas en línea de forma gratuita

Suscríbete al boletín de Patient

Tu dosis semanal de consejos de salud claros y confiables, escritos para ayudarte a sentirte informado, seguro y en control.

Por favor, introduce una dirección de correo electrónico válida

Al suscribirte aceptas nuestros Política de Privacidad. Puedes darte de baja en cualquier momento. Nunca vendemos tus datos.