Apple Cider–Braised Chicken with Parsnips & Kale
Apple cider and Dijon mustard give this chicken dish the ultimate sweet-and-savory flavor, while a colorful mix of kale, carrots and parsnips makes it extra-hearty and nutritious. To save money, buy skin-on chicken thighs and simply remove the skin yourself.
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Ingredients
- 3 tbsp white whole-wheat flour or whole-wheat flour
- 1/2 tsp sea salt, divided
- 1/4 tsp ground coriander
- 1/8 tsp ground black pepper
- 1 lb bone-in, skin-on chicken thighs, skin removed and flesh patted dry
- 1 tsp extra-virgin olive oil
- 2 carrots, diced
- 2 parsnips, diced
- 1/2 red onion, diced
- 1 tbsp Dijon mustard (TRY: Woodstock Organic Dijon Mustard)
- 1 cup 100% apple cider
- 1 cup low-sodium chicken broth
- 2 cups chopped kale, thick stems removed
Preparation
- In a large bowl, combine flour, ¼ tsp salt, coriander and pepper. Dredge chicken in mixture, turning to coat. Reserve remaining flour mixture.
- In a wide, deep nonstick skillet on medium, heat oil. Add chicken and sear, turning once, until golden brown, 9 to 10 minutes. Transfer to a plate and set aside.
- To skillet (still on medium), add carrots, parsnips, onion and remaining ¼ tsp salt and cook, stirring often, until softened, about 8 minutes. Add Dijon and reserved flour mixture and cook, stirring, for 1 minute. Increase heat to medium-high and stir in apple cider, scraping up browned bits from bottom of skillet. Bring to a simmer and cook for 2 minutes.
- Add broth and bring to a boil. Return chicken and any juices to skillet, cover and reduce heat to low. Simmer gently until chicken is cooked through, about 30 minutes. Turn chicken and stir in kale. Simmer gently until kale is wilted, about 4 minutes.
Nutrition Information
- Serving Size 1/4 of chicken and vegitables
- Calories 214
- Carbohydrate Content 26 g
- Cholesterol Content 64 mg
- Fat Content 5 g
- Fiber Content 0 g
- Protein Content 17 g
- Saturated Fat Content 1 g
- Sodium Content 402 mg
- Sugar Content 11 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 1 g