Chicken Stew with Turnips & Mushrooms
From EatingWell: September/October 2013
In this healthy chicken stew recipe, we save prep time by using pre-sliced mushrooms and pre-chopped kale (found near packaged fresh greens). If you don’t like turnips, potatoes are an easy substitution.
- 1 1/2 pounds boneless, skinless chicken breasts, trimmed
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- 2 tablespoons extra-virgin olive oil, divided
- 2 large turnips (about 1 pound), peeled (see Tip) and cut into 1-inch pieces
- 8 ounces sliced cremini mushrooms
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1/2 cup dry white wine
- 4 cups chopped kale
- 3 cups reduced-sodium chicken broth
- 1 teaspoon fresh chopped rosemary
- 3 tablespoons cornstarch
- 3 tablespoons water
- Cut chicken into 1-inch pieces and sprinkle with 1/4 teaspoon each salt and pepper.
- Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add the chicken and cook, stirring frequently, until lightly browned, 3 to 4 minutes. Transfer to a plate.
- Add the remaining 1 tablespoon oil to the pot. Add turnips, mushrooms, onion and garlic and cook, stirring occasionally, until the onion is limp, 3 to 5 minutes. Add wine and cook, stirring, for 1 minute. Stir in kale, broth and rosemary. Return the chicken and any accumulated juices to the pot; bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the turnips are tender, about 10 minutes.
- Meanwhile, mix cornstarch and water in a small bowl. Stir the mixture into the stew and cook until thickened, about 3 minutes. Remove from heat and season the stew with the remaining 1/4 teaspoon salt.
Tips & Notes
- Be sure to peel turnips well to remove all the thick skin before cooking. To peel, cut off one end to create a flat surface so you can keep it steady on the cutting board. Follow the contour of the vegetable with your knife to remove the skin. Or, if you use a vegetable peeler, peel around the root about three times to remove all the fibrous skin.
239 calories; 7 g fat (1 g sat, 4 g mono); 52 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 581 mg sodium; 787 mg potassium.
Nutrition Bonus: Vitamin A (138% daily value), Vitamin C (114% dv), Potassium (22% dv)
Carbohydrate Servings: 1
Exchanges: 2 1/2 vegetable, 2 1/2 lean meat, 1 fat
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- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- September/October 2013