Dinner · 45 min · japanese

Japanese Cream Stew

A Japanese dinner built around chicken thigh and potato — on the table in 45 minutes. At 480 calories and 34g protein per serving, it fits easily into a high-protein day. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 1 lb Chicken thigh
• 2 Potato
• 2 Carrot
• 1 Onion
• 2 cups Broccoli
• 3 tbsp Butter
• 3 tbsp Flour
• 2 cups Milk
• 3 cups Chicken stock
• 1 Bay leaf
• 1 tsp Salt
• 0.5 tsp White pepper

Steps

1. Sear the chicken in butter until golden; remove. Soften the onion, carrot, and potato in the same pot 5 minutes.
2. Stir in the flour and cook 2 minutes into a pale roux — do not let it brown, or the stew loses its snowy color.
3. Pour in the stock, whisking out every lump, and add the bay leaf. Simmer 15 minutes until the vegetables are tender.
4. Return the chicken with the broccoli and simmer 5 minutes more. Stir in the milk and heat through without boiling.
5. Season with salt and white pepper. Serve in deep bowls with crusty bread or rice — winter comfort, Japanese style.

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