Tuesday, November 8, 2011

Autumn Chicken Stew

I’ve recently turned over a new leaf (again), and I’m trying to eat better. I’m also working on the Budget badge, so I’ve recommitted to cooking at home.

When I mentioned my goals to Joann, she recommended checking out the Web site www.eatingwell.com. I love it! There are all kinds of wonderful recipes, and each recipe includes the nutrition information for the final meal. This is brilliant for those of us who are trying to count calories or watch cholesterol or sodium intake.

Last night I tried one of their soup recipes, and I loved it enough to pass it on. It had a really unique flavor! My only tip would be to let the veggies cook a little longer than they suggest (I like it when they’re still crisp, but not too crunchy), and then add the apples halfway through the time you let the soup simmer. The apples ended up a little bit mushy in mine because I cooked them too long. (Picture and recipe from eatingwell.com.)


Vanessa Farley

Media Development

Autumn Chicken Stew



5 teaspoons extra-virgin olive oil, divided

1 pound chicken tenders, cut into bite-size pieces

1 large onion, chopped

4 medium parsnips, peeled and chopped

2 medium carrots, peeled and chopped

2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

2 Granny Smith apples, peeled and chopped

2 teaspoons 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.


Make Ahead Tip: Cover and refrigerate for up to 3 days.


Per serving: 208 calories; 6 g fat (1 g sat , 4 g mono ); 42 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 19 g protein; 4 g fiber; 621 mg sodium; 630 mg potassium.

Nutrition Bonus: Vitamin A (68% daily value), Vitamin C (23% dv), Potassium (18% dv).

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