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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Servings
4
Prep Time
30 min
Cook Time
30 min
Duration
60 min

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

  1. In a large bowl, combine flour, ¼ tsp salt, coriander and pepper. Dredge chicken in mixture, turning to coat. Reserve remaining flour mixture.
  2. 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.
  3. 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.
  4. 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

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