Chicken Stew with Turnips & Mushrooms

4 Ratings
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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.

Breana Lai Killeen, M.P.H., RD
Source: EatingWell Magazine, September/October 2013

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Recipe Summary

total:
45 mins
Servings:
6

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Cut chicken into 1-inch pieces and sprinkle with 1/4 teaspoon each salt and pepper.

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  • 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

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.

Nutrition Facts

Serving Size:
about 1 1/3 cups
Per Serving:
242 calories; protein 26.7g; carbohydrates 13.2g; dietary fiber 2.1g; sugars 4.4g; fat 7.5g; saturated fat 1.4g; cholesterol 62.7mg; vitamin a iu 1085.5IU; vitamin c 27.8mg; folate 43.8mcg; calcium 61mg; iron 1.6mg; magnesium 42.1mg; potassium 671.3mg; sodium 575.3mg; thiamin 0.1mg.
Exchanges:

2 1/2 vegetable, 2 1/2 lean meat, 1 fat
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