1 tablespoon all-purpose flour
1 teaspoon dried thyme
1/4 teaspoon ground black pepper
1/4 teaspoon paprika
2 teaspoons olive oil
1 pound boneless, skinless chicken breasts, cut into 2-inch pieces
1 cup chopped onion
2 carrots, peeled and chopped into 1-inch pieces
2 celery stalks, chopped into 1-inch pieces
1 parsnip, peeled and chopped into 1-inch pieces
1 rutabaga, peeled and chopped into 1-inch pieces
4 small red potatoes, quartered
1 14.5-ounce can crushed tomatoes
2 14.5-ounce cans reduced-sodium chicken broth
1 teaspoon Dijon mustard
1 cup frozen green beans
1/4 cup chopped fresh parsley
4 2-ounce whole-grain rolls |
In a small bowl, combine flour, thyme, black pepper and paprika. Set aside. Heat oil in a large stockpot over medium-high heat. Add chicken and onion and sauté 2 minutes. Add flour mixture and stir to coat. Stir in carrots, celery, parsnip, rutabaga, potatoes, tomatoes, broth and mustard, and bring mixture to a boil. Reduce heat to medium and simmer, uncovered, 7 minutes, until chicken is cooked through and vegetables are fork-tender. Stir in green beans and cook 1 minute, until beans are heated through.
Remove from heat and stir in parsley. Ladle stew into bowls and serve each with a whole-grain roll on the side.
2 cups stew, 1 roll): 463 calories, 12% fat (6 g; 1 g saturated), 55% carbs (64 g), 33% protein (38 g), 13 g fiber, 280 mg calcium, 5 mg iron, 868 mg sodium. |
