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
More From EatingWell
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 45 minutes or less
- September/October 2013