Healthy Recipe: Autumn Chicken Stew
October 11, 2013
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
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2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
Make-ahead tip: Cover and refrigerate for as long as 3 days.
Nutrition information per serving: 208 calories; 6 grams fat ( 1 gram sat, 4 grams mono ); 42 milligrams cholesterol; 21 grams carbohydrates; 0 grams added sugars; 19 grams protein; 4 grams fiber; 621 milligrams sodium; 630 milligrams potassium.