Chicken Stew with “Fake” Potatoes
Potatoes…who doesn’t love them, am I right?!
All those calories though!
What if I told you that there is a vegetable that tastes and “behaves” 90% like a potato but with half of the calories?
Let me introduce you to a new staple in your diet which makes for a great food hack.
Yeah, bizarre name. But you might also know it as neep or swede.
I stumbled upon it almost by chance, really.
I live in the Netherlands and my Dutch is very bad. I asked for “Kohlrabi” and the fruit seller packed me a rutabaga. Which I discovered only when getting home and finding this HUGE and weird looking vegetable in my bag.
It actually took me some time even to understand what it was hahaha
I found a lot of delicious recipes on the internet but I didn’t have much time to do fancy stuff so I decided to treat it like I would normally treat a potato and use it to make this chicken stew you can see here.
I am pretty sure that if you would serve this to anyone who didn’t see you cooking, they might never tell that it’s not made with actual potatoes. The more sophisticated foodies might spot the difference and tell you “what kind of potatoes did you use for this dish?”
The difference is incredibly subtle.
The rutabaga/neep/swede has ONLY 36 kcal/100g!! It also provides a mere 8g of carbohydrates of which 3g are fibers. If you are on a ketogenic diet and miss potatoes, this can be for you!
From the nutrition point of view, unfortunately, as with regular potatoes, this is nothing spectacular as it doesn’t provide that high amount of nutrients. Though it has more vitamin C than regular potatoes providing 42% of the Vitamin C RDA in 100g. But to be honest, you need to have a very crappy diet not to consume enough vitamin C 😀
Also for those of you cutting and missing potatoes, try to have some rutabaga! I am going to show you more recipes in the future that are great for cutting!
I decided to make a very quick chicken stew using “kipkluifjes”. I have no idea what’s the English word for that and the closest approximation is chicken thighs though they are very small.
Of course, you can use bigger chicken thighs, drumsticks, and even chicken breast.
This high-protein recipe is a healthy bodybuilding meal great for dinner or post-workout.
At 850 kcal this recipe can be a bulking one for those looking to increase muscle mass. If you are cutting, use chicken breast or remove the skin from the chicken.
This recipe is also high in protein since it provides 54g per serving.
With 32g of net carbs, this can a good post-workout recipe for people on the targeted ketogenic diet (TKD).
If you don’t want to use beer, use wine, vinegar, or chicken broth to make this recipe paleo/primal.
|Prep Time||3 min|
|Cook Time||40 min|
|Passive Time||30 min|
- 270 g chicken drumsticks
- 370 g rutabaga 2 cups diced
- 1 2/3 tbsp olive oil
- 1/4 cup beer or white wine or vinegar or chicken broth
- 1 onion white, chopped
- 1 clove garlic
- 1 tbsp rosemary
- 2 bay leaf
- salt to taste
- black pepper to taste
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Chicken Stew with "Fake" Potatoes
Amount Per Serving
Calories 850 Calories from Fat 468
% Daily Value*
Total Fat 52g 80%
Saturated Fat 12.3g 62%
Total Carbohydrates 42g 14%
Dietary Fiber 10g 40%
Protein 54g 108%
* Percent Daily Values are based on a 2000 calorie diet.
- Pat the chicken dry
- Heat a pan on medium-high
- Add the olive oil
- When the oil starts to fume, add the chicken
- After 2-3 min add onions, garlic, rosemary, bay leaves, salt and stir to mix
- Add the liquid of your choice. If it contains alcohol, let evaporate
- Stir in the rutabaga
- Cover with a lid and simmer on medium heat for 25-30 min or until the rutabaga is tender
- Add water if the stew dries up
- Add black pepper
- Serve and enjoy!
- To make it Paleo/Primal: replace beer with chicken broth.
- You can replace beer with white wine or vinegar of your choice (my guess is that balsamic is great here).
- If cutting, replace with chicken breast cut in dices.