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Dinner

Chicken & Vegetable Stew

Nothing says cozy like a hot bowl of chicken vegetable stew, and we kick the comforting classic into shape with clean ingredients that pack a whole lot of flavor on a cold winter's night.

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Servings
6
Prep Time
25 min
Cook Time
25 min
Duration
50 min

Ingredients

  • 1 lb boneless, skinless chicken breast
  • 2 tbsp whole-wheat flour
  • 1 tsp ground black pepper
  • 1/2 tsp dried parsley
  • 1/4 tsp thyme
  • 1 tbsp extra-virgin olive oil
  • 2 to 3 cloves garlic, minced
  • 1 medium onion, chopped
  • 1 stalk celery, diced
  • 1 cup low-sodium chicken broth
  • 1/2 cup pineapple juice
  • 1 cup carrots, chopped
  • 1 12-oz can white beans, drained and rinsed
  • 1 parsnip, cubed
  • 2 bay leaves

Preparation

  1. Cut chicken into bite-sized cubes. In a bowl, combine flour, pepper, parsley and thyme; then dredge chicken cubes in mixture.
  2. Heat oil in a large pot on medium high. Add garlic, onion, celery and chicken cubes and quickly sauté ingredients for 4 to 5 minutes. Turn heat down to medium and pour in broth and pineapple juice. Toss in carrots, beans, parsnip and bay leaves and stir to combine. Cover and simmer on medium high until carrots and parsnips are soft, about 20 minutes. Uncover and cook for 5 minutes. Remove bay leaves and serve. Store leftovers in refrigerator, covered, for 3 to 4 days or in the freezer for 2 to 3 months.

Nutrition Information

  • Serving Size 1 cup
  • Calories 199
  • Carbohydrate Content 35 g
  • Cholesterol Content 0 mg
  • Fat Content 2 g
  • Fiber Content 9 g
  • Protein Content 11 g
  • Saturated Fat Content 0 g
  • Sodium Content 0 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g