CHICKEN, PARSNIP & APPLE STEW
EatingWell Serves Two by Jim Romanoff
Modest, sweet parsnips shine in this autumnal stew. Try pairing it with sandwiches of toasted sharp Cheddar on country wheat and a robust dark beer for a warming fall supper.
Makes 2 Servings, 2 Cups Each.
Total: 35 minutes
Ingredients
• 3 teaspoons extra-virgin olive oil, divided
• 1 small onion, finely chopped
• 2 parsnips, peeled and finely chopped
• 1 carrot, peeled and finely chopped
• 1 Granny Smith apple, peeled and finely chopped
• 1 teaspoon chopped fresh rosemary
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1 14-ounce can reduced-sodium chicken broth
• 1 cup water
• 1 teaspoon cider vinegar
• 8 ounces chicken tenders, cut into bite-size chunks
Directions
1. Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add onion, parsnips, carrot, apple, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, about 8 minutes. Add broth and water and bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are very tender, about 10 minutes.
2. Transfer the soup to a blender; add vinegar, cover and pulse until it forms a chunky puree. (Use caution when pureeing hot liquids)
3. Clean the pot, return it to medium-high heat and add the remaining 1 teaspoon oil. Add chicken and cook, stirring occasionally, until lightly browned, 3 to 4 minutes. Pour the soup back into the pan. Cook, scraping up any browned bits from the bottom of the pan, until heated through, about 1 minute.
To Make Ahead: Cover and refrigerate up to 3 days or freeze up to 3 months.
Per Serving: 321 calories; 8 g fat (1 g sat, 6 g mono); 70 mg cholesterol; 34 g carbohydrate; 31 g protein; 7 g fiber; 472 mg sodium; 619 mg potassium.
Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (35% dv), Folate (19% dv), Potassium (18% dv).
High Fiber
|
