Heart Healthy Recipes

Apple Stew with Curry Seared Chicken and Parsnips

Ingredients:
2 - 8oz. chicken breasts, cleaned and trimmed of visible fat
2 teaspoons of curry
2 tablespoons olive oil, divided
1 small onion, finely chopped
3 parsnips, peeled and finely chopped
2 carrots, peeled and finely chopped
2 Granny Smith apples, peeled, cored and finely chopped
2 teaspoons fresh rosemary, chopped
1 teaspoon freshly ground pepper
5 cups low-sodium chicken broth
2 teaspoons cider vinegar
Cheddar croutons (optional and not included in nutrition analysis)

Directions:
Sprinkle and rub 1 teaspoon curry on each side of chicken breasts.

Heat 1 tablespoon olive oil in large stock pot over medium-high heat and sear chicken on each side for 3 minutes. Remove chicken to bowl.

Using same stock pot (do not clean), heat the remaining olive oil over medium-high heat. Add the onions and carrots, sauté 3 minutes. Then add parsnips, carrots, apples, and 1 teaspoon rosemary and pepper. Cook for 8 to 10 minutes until vegetables begin to soften. Add chicken broth, bring to a simmer and cook for 10 minutes. Transfer to large bowl and cool for 15 minutes.

Transfer liquid from bowl (in small batches) to blender and pulse until it slightly thickens and add back to stock pot. When all liquid has been added back to stockpot, add cider vinegar and heat soap under medium heat.

Meanwhile, slice chicken into bite-size pieces and add to the soup. Add any juices in bowl from the chicken to the soup. Bring to slow simmer and cook the soup for 5 minutes.

Add remaining rosemary, stir and serve. Top with croutons, as an option.

Flavors in stew intensify overnight.

Serves 6

Nutritional information per serving:
321 calories; 8 g fat (1 g sat, 6 g mono); 70 mg cholesterol; 34 g carbohydrate; 31 g protein; 7 g fiber; 180 mg sodium; 619 mg potassium.

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