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.

NUTRITION PROFILE: Healthy Weight | Heart Healthy | High Potassium | Low Cholesterol | Low Sat Fat | Low Calorie | Diabetes Appropriate | Gluten Free Diet

Yield: 6 servings, 1 1/2 cups each

Servings: 6

Prep Time: 45 minutes

Total Time: 45 minutes

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

Recipe 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

Recipe Steps:

1. 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.
2. 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.

Recipe Nutrition:
Per serving: 208 calories; 6 g fat (1 g sat, 4 g mono); 42 mg cholesterol; 21 g carbohydrate; 0 g added sugars; 19 g protein; 4 g fiber; 621 mg sodium; 631 mg potassium

Nutrition Bonus: Vitamin A (68% daily value), Vitamin C (23% dv), Potassium (18% dv).

1 1/2 Carbohydrate Servings

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

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