Spicy Chicken Stew with Cabbage
Cabbage does something unexpected in a stew. Shredded thin and simmered with tomato paste and a warm spice blend, it softens into something almost silky, absorbing the turmeric, paprika, and cinnamon that rubbed the chicken just minutes before.
585 calories and 35 grams of protein from a meal that takes about as long as the couscous needs to soak. The stew builds fast: brown the spiced chicken, stir-fry the vegetables, simmer everything covered for six minutes.
Cabbage does something unexpected in a stew. Shredded thin and simmered with tomato paste and a warm spice blend, it softens into something almost silky, absorbing the turmeric, paprika, and cinnamon that rubbed the chicken just minutes before.
585 calories and 35 grams of protein from a meal that takes about as long as the couscous needs to soak. The stew builds fast: brown the spiced chicken, stir-fry the vegetables, simmer everything covered for six minutes.
Ingredients
- couscous 3 ounces
- chili pepper 0.5
- onion 0.5
- paprika (ground spice) 0.5 teaspoon
- turmeric 0.5 teaspoon
- cinnamon 0.5 teaspoon
- chicken breast 3 ounces
- olive oil 1 tablespoon
- cabbage, shredded 1.25 cup
- tomato paste 1.5 tablespoon
- water 1 tablespoon
Method
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Place the couscous in a bowl and pour boiling water over it to cover. Let it soak for 4-6 minutes.
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Finely chop the chili pepper. Coarsely chop the onion.
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Stir the paprika, turmeric and cinnamon together.
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Cut the chicken breast into large chunks and rub them with half of the spices.
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Heat the oil in a sauté pan and brown the chicken pieces for 2-4 minutes. Add the chili pepper, onion and cabbage to the chicken and stir-fry for 2 minutes. Mix in the tomato paste and the rest of the spices and cook for another 2 minutes. Add a splash of water and simmer covered until tender, about 6 minutes.
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Serve the couscous with the chicken and cabbage stew.
Rub the turmeric blend onto the chicken before browning it in oil. Research found that turmeric consumed with fat delivered up to 44 times more curcumin to the bloodstream than turmeric taken without fat (Nasef et al., 2019, Foods). This recipe puts the curcumin directly into hot olive oil during cooking.
Behind this recipe
Can I swap couscous for a different grain?
Yes. Bulgur, quinoa, or rice all work. Adjust cooking time to match the grain. Couscous happens to be the fastest option, ready in the time the stew needs to simmer.
Why rub spices directly on the chicken instead of adding them to the sauce?
Direct contact with the meat lets the spices brown in oil, which deepens flavor. For turmeric specifically, research found that fat boosts curcumin absorption up to 44-fold compared to turmeric without fat. Rubbing the blend onto chicken before browning in olive oil puts the curcumin directly into a fat carrier during cooking.
Is 35 grams of protein enough for one meal?
For most people, yes. Research has shown the body can use well beyond 30 grams of protein in a single sitting for muscle repair and growth. The idea of a strict per-meal ceiling has been largely challenged by recent evidence.
Read the full evidence review
