Autumn Chicken Stew - 21g Carbs, 4g Fiber, 0g Added Sugar
From: Eating Well - September/October 2010
This simple chicken stew stars three of fall's best crops—apples,
carrots and parsnips. Serve with toasted sharp Cheddar cheese
sandwiches and a brown ale.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated
fat | Heart healthy | Healthy weight
Active Time: 45 minutes
Total Time: 45 minutes
Servings: 6
Serving Size: 1 1/2 cups each
5 tsp extra-virgin olive oil, divided
1 lb chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 tsp chopped fresh rosemary OR 1/2 tsp dried
1/2 tsp salt
1/4 tsp freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 tsp cider vinegar
1. 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.
2. 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.
Tips & Notes - -
* Make Ahead Tip: Cover and refrigerate for up to 3 days.
Servings: 6
Serving Size: 1 1/2 cups each
Nutrition per Serving:
208 Calories, 6g Cat, 1g Sat, 4g Mono, 42mg Cholesterol, 19g Protein,
21g Carbs, 4g Fiber, 0g Added Sugars, 621mg Sodium, 630mg Potassium
Nutrition Bonus: Vitamin A (68% daily value), Vitamin C (23% dv),
Potassium (18% dv)
1 1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 1/2 fruit, 2 lean meat
User Comment - -
09/20/2010 - This stew was simple to make and delicious, as well
as surprisingly filling! The apples and parsnips added sweetness
to the broth. — Anonymous
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