Stews
Chinese Yam Stew with Skinless Chicken Breast
This is a clean, oil-free stew that combines lean, high-protein chicken breast with nourishing Chinese yam. The yam turns soft and creamy, the broth is light and naturally sweet, and the chicken breast remains tender after slow simmering. With no added oil or thickeners, this dish preserves the pure flavors of its ingredients. It works equally well as a daily home-style soup and as a high-quality protein meal for fitness and weight management.
Main Ingredients
- Skinless chicken breast 200g
- Chinese yam (iron stick yam) 250g
- Ginger 3 slices
- goji berries 10 pieces
- cooking wine 1 tbsp
- salt 2g
- water 800ml
- chopped green onion some
Steps
Wear gloves when peeling yam to avoid skin irritation; cut into 3-4cm sections and immediately soak in water to prevent oxidation. Rinse chicken breast, remove excess tendons, and cut into 2-3cm cubes.
Place chicken cubes in a pot with cold water, add ginger slices and cooking wine. Bring to a boil, skim off foam, boil for 2 minutes, then rinse with warm water and drain.
Add 800ml water to the pot, add blanched chicken and ginger. Bring to a boil over high heat, then reduce to low heat, cover, and simmer for 20 minutes.
Drain yam sections from water, add to the pot, and continue simmering on low heat for another 20 minutes until yam is soft and chicken is tender.
Add goji berries and cook for 2 more minutes. Turn off heat, add salt to taste (adding salt at the end keeps chicken tender). Garnish with chopped green onion and serve.
TCM Notes
Skinless Chicken Breast: Provides approximately 23-25g protein per 100g, with less than 3g fat and only about 118 kcal. Rich in essential amino acids, vitamin B6 and B12, which support nervous system health and tissue repair. Chinese Yam (Iron Stick Yam): Contains approximately 11.6-14.4g carbohydrates, 0.9g dietary fiber, and 1.5-1.9g protein per 100g. Rich in mucilage protein, amylase, polyphenol oxidase, and minerals including potassium, calcium, and magnesium. Mucilage protein helps protect the gastric lining and slows sugar absorption. Synergistic Effect: The amylase and polyphenol oxidase in yam enhance protein digestion and absorption. Chicken's high-quality protein complements yam's mucilage protein, supporting spleen and stomach health while nourishing qi and kidneys. Total approx. 280-320 kcal, 35g protein, 30g carbs, 4g fat per serving.
Suitable for：Fitness enthusiasts (muscle building/fat loss) Those with weak spleen/stomach, poor appetite, or indigestion Individuals with weak constitution, fatigue, or increased protein needs Middle-aged and seniors for daily wellness (supports bone density)
Not suitable for：Diabetes patients: Yam is high in starch that converts to glucose; reduce staple food portions accordingly Gout / hyperuricemia patients: Chicken contains moderate purine levels; limit intake Severe peptic ulcer patients: May stimulate gastric acid secretion Those allergic to yam or chicken During cold or fever – postpone consumption
