Chicken, Parsnip & Apple Stew
From EatingWell: EatingWell Serves Two
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.
- 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
- 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.
- Transfer the soup to a blender; add vinegar, cover and pulse until it forms a chunky puree. (Use caution when pureeing hot liquids; see Tip.)
- 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.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate up to 3 days or freeze up to 3 months.
- Tip: Pureeing hot liquids: Hot liquids can splatter out of a blender when it's turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen—and yourself.
Per serving: 321 calories; 8 g fat (1 g sat, 6 g mono); 70 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 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).
Exchanges: 1 starch, 1/2 fruit, 2 vegetable, 3 lean meat
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- Main Ingredient
- Ease of Preparation
- Total Time
- 45 minutes or less
- EatingWell Serves Two