Chicken Stew with Turnips & Mushrooms

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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.

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Cook Time:
45 mins
Total Time:
45 mins
Servings:
6
Yield:
6 servings, about 1 1/3 cups each
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Ingredients

  • 1 ½ pounds boneless, skinless chicken breasts, trimmed

  • ½ teaspoon salt, divided

  • ¼ 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

  • ½ 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

Directions

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

  2. 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.

  3. 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.

  4. 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.

Originally appeared: EatingWell Magazine, September/October 2013

Nutrition Facts (per serving)

242 Calories
8g Fat
13g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 1/3 cups
Calories 242
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 2g 8%
Total Sugars 4g
Protein 27g 53%
Total Fat 8g 10%
Saturated Fat 1g 7%
Cholesterol 63mg 21%
Vitamin A 1086IU 22%
Vitamin C 28mg 31%
Folate 44mcg 11%
Sodium 575mg 25%
Calcium 61mg 5%
Iron 2mg 9%
Magnesium 42mg 10%
Potassium 671mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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