Flu Stew
Fight off colds and boost your immunity with this comforting and nutritious Flu Stew! Packed with wholesome ingredients like tender chicken, sweet potatoes, and vibrant baby spinach, this hearty soup is brimming with anti-inflammatory turmeric, immune-boosting garlic and ginger, and a touch of fresh lemon juice for a bright, zesty finish. Perfect for chilly days or when you're feeling under the weather, this one-pot wonder is easy to make, taking just 15 minutes of prep and 45 minutes of simmering to yield a soul-soothing meal. Serve up a bowl of this flu-fighting stew and enjoy its warming flavors that nourish from the inside out!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, sliced
- 2 stalks celery stalks, sliced
- 1 tablespoon fresh ginger, grated
- 1 pound chicken breasts (or thighs), cubed
- 6 cups low-sodium chicken broth
- 3 cups baby spinach
- 1 medium sweet potato, peeled and cubed
- 2 tablespoons lemon juice
- 1 teaspoon turmeric powder
- 1 teaspoon dried thyme
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced yellow onion and sauté for 3-4 minutes, or until translucent.
Stir in the minced garlic, sliced carrots, sliced celery, and grated ginger. Cook for another 2-3 minutes, stirring frequently.
Add the cubed chicken to the pot and cook for 5-7 minutes, stirring occasionally, until the chicken is lightly browned on the outside.
Pour in the chicken broth and add the cubed sweet potato, turmeric powder, thyme, bay leaf, salt, and black pepper. Stir well to combine.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, or until the sweet potato is tender and the chicken is cooked through.
Remove the bay leaf and stir in the baby spinach. Allow it to wilt into the stew, which should only take 1-2 minutes.
Finish the stew by stirring in the lemon juice for a bright, fresh flavor.
Taste and adjust the seasoning if necessary. Serve hot, and enjoy the comforting, immune-boosting benefits of this Flu Stew!
Nutrition Facts
Calories |
349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 97 mg | 32% | |
| Sodium | 857 mg | 37% | |
| Total Carbohydrate | 19.9 g | 7% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 5.1 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 99 mg | 8% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 753 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
