{soups-salads-and-salad-dressings} Low Fat Autumn Chicken Stew

Low Fat Autumn Chicken Stew

Source : eatingwell.com

This simple chicken stew stars three of fall's best crops—apples,
carrots and parsnips.
Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.

6 servings, 1 1/2 cups each

Ingredients :

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

Preparation :

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.

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.

Nutrition Per serving :

208 Calories; 6 g Fat; 1 g Sat; 4 g Mono; 42 mg Cholesterol;
21 g Carbohydrates; 19 g Protein; 4 g Fiber; 621 mg Sodium; 630 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1/2 fruit, 2 lean meat

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


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