Braised Chicken Breasts with Sweet Onion, Carrots, and Parsnips
Pair an old favorite, like oven-braised chicken and vegetables, with an unfamiliar addition to encourage reluctant eaters to try something new. You could easily replace the parsnips in this recipe with a different root vegetable, such as rutabaga, to introduce it.
- 1 pound skinless, boneless chicken breasts (preferably organic, free-range, and grain-fed)
- 1 large sweet onion
- 1/2 pound carrots, washed, trimmed, and peeled
- 1/2 pound parsnips, washed, trimmed, and peeled
- 1 tablespoon extra virgin olive oil
- 3/4 cup white wine
- 1 tablespoon raw organic honey
- 1 cup water
- Sea salt and freshly ground pepper to taste (substituting lite salt cuts the sodium content in half)
- Preheat oven to 350°F.
- Rinse chicken breasts, and pat dry.
- Cut onion into 1” wedges.
- Slice carrots and parsnips into 2” chunks.
- In a roasting pan or large Dutch oven, heat olive oil on medium-high heat. Cook chicken breasts for about 6 minutes on one side, and then turn and cook the opposite side for an additional 6 minutes.
- Remove chicken from pan, set aside, and pour off excess oil, keeping 1 tablespoon in the pan. Return pan to medium-high heat.
- Add onions, carrots, and parsnips to the pan. Cook, stirring often, for about 5 minutes. The onion should be golden brown.
- Pour in wine, and add honey. Stir while bringing the liquid to a boil.
- Place chicken breasts back in the pan, along with one cup of water. Bring liquid to a boil again, cover, and place in oven.
- Cook for about 40 minutes. Chicken should be cooked all the way through before removing the pan from the oven.
- Season with sea salt (or lite salt) and freshly ground pepper to taste.
Nutritional information per serving: 276 calories, 5 g fat (0 g saturated), 26 g carbohydrates, 4 g fiber, 24 g protein, 55 mg cholesterol, 358 mg sodium, 14 g sugar
Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.