soups & stews

Mealtime is easy with these satisfying, veggie-filled, nutrient-loaded bowls. Grab your spoon!

Spring Chicken-Veggie Stew

18g CARB

Serves 6

Hands On 30 min.

Total 1 hr. 5 min.

4 large bone-in chicken thighs (about 1¼ lb. total), skinned
2 tsp. salt-free garlic-and-herb seasoning blend
1 Tbsp. olive oil
2 medium shallots, thinly sliced
6 cups unsalted chicken broth or stock
3 medium parsnips, peeled and cut into ½-inch chunks
8 oz. new potatoes (2-inch diameter), scrubbed and quartered
3 cloves garlic, minced
¾ tsp. salt
1 cup 1-inch pieces trimmed fresh green beans
½ cup fresh or frozen peas
2 cups fresh stemmed arugula, torn escarole, or baby spinach
2 Tbsp. lemon juice
Shaved Parmesan cheese and/or cracked black pepper (optional)

1. Sprinkle chicken evenly with seasoning blend and rub in with your fingers. In a large saucepan heat oil over medium. Add seasoned chicken and shallots. Cook 6 to 8 minutes or until chicken is well browned on both sides, turning chicken once and stirring shallots occasionally.

2. Add broth, parsnips, potatoes, garlic, and salt. Bring to boiling; reduce heat. Simmer, covered, 12 to 15 minutes or until chicken is done (175°F) and parsnips and potatoes are just tender. Transfer chicken to a cutting board; let cool slightly. Using a slotted spoon, remove about one-third of the vegetables from the pan. Remove chicken from bones; discard bones. Shred chicken using two forks.

3. Transfer soup from pan to a blender or food processor. Cover; blend or process until smooth. Return soup to pan. Stir in green beans and fresh peas (if using). Bring to boiling; reduce heat. Simmer, covered, 4 to 6 minutes or until beans and peas are crisp-tender. Stir in shredded chicken, reserved parsnips and potatoes, and the frozen peas (if using). Heat through. Remove from heat. Stir in arugula and lemon juice. If desired, top each serving with Parmesan cheese and/or pepper.

Tip If you have an immersion blender, use it to blend the soup in the pan rather transferring to a blender or food processor.

PER SERVING (1¾ cups each) cal 162, fat 4 g (1 g sat. fat), chol 33 mg, sodium 378 mg, carb 18 g (4 g fiber, 4 g sugars), pro 13 g