Chicken Stew

I love making this simple chicken stew because of all the flavorful nutrients.  Tomato products are good for my husband's prostate and heart and provide vitamin C for boosting immunity; carrots provide vitamin A, onions and garlic lower cholesterol and blood pressure, good for the heart.  All of these vegetables are reported to have anti-cancer phytochemicals.  It's probably best to pour a glass of your favorite beverage, turn up your music and spend 15 minutes chopping the vegetables before you get the pan on the fire.  Makes for a much more enjoyable cooking experience.

1 chicken, skinned and cut into legs, thighs, wings and 2 breast halves (or 6 thighs)

1/4 cup all-purpose flour

1 teaspoon salt

1/2 teaspoon ground pepper

pinch cayenne

1/2 tablespoon canola oil

2 medium carrots, diced

2 sticks celery, diced

1 medium onion, diced

generous pinch of salt

2-3 cloves garlic, minced

1 bay leaf

2 sprigs parsley

1 sprig thyme

1/4 cup white wine

1 cup chicken stock, vegetable stock, water, OR 1/2 14-oz can tomato sauce/diced tomatoes

more salt and pepper to taste

Whisk the teaspoon of salt, half teaspoon of pepper and pinch of cayenne into the flour and mix well.  Sprinkle all over the chicken parts until lightly and evenly coated.  Heat the oil over medium-high heat in a deep skillet fitted with a lid until very hot, and add the chicken parts in one layer.  Do not over-crowd, and do not touch the chicken for at least 2 minutes, until it can easily slide.  Turn over when golden brown and sear the other side.  Remove chicken from the skillet when done and hold in a bowl.  Reduce the heat beneath the skillet to medium, and add a bit more oil if the pan is completely dry.  Then add the carrots, celery and onion.  Sprinkle with a pinch of salt and cook for 5 -7 minutes until soft.  Add garlic, bay leaf, thyme and parsley and cook for 2 minutes longer.  Do not let the garlic brown!  Add the wine and scrape the bottom to loosen any brown bits.  Let the wine simmer for 2 minutes, then add the liquid you're using.  When it comes to a boil, immediately reduce heat to low and add the dark meat.  Cover and cook for 20 minutes, then add the breasts and cook, covered, 20 minutes longer until the meat is completely cooked (internal temp of 170 degrees F).  Adjust seasoning.  Serve hot and pass crusty bread.