Soft Chicken and Carrot Stew with Ginger

Most Nigerian-style chicken stews lean hard on tomato and pepper, which is exactly what makes them tricky for a reflux-sensitive stomach. This version keeps the comfort and the warmth but swaps that base for ginger, coriander, and a light broth, letting the carrots turn soft and a little sweet as everything simmers together.

There's no onion or garlic bulb in the pot — just scallion greens for a whisper of allium flavor — and no chili at all, so the dish stays calm rather than sharp. The chicken thighs stay juicy from a low, slow simmer rather than a hard sear, which also keeps the fat content reasonable.

Spoon it over a small portion of rice or eat it on its own with a piece of steamed yam. It's the kind of stew that still tastes like home cooking, just without anything that tends to set off heartburn.