Local vegetables, chicken and maple syrup simmer together to make a very tasty dinner your whole family will love.

Preparation Time:

Cooking Time:

Serves: 4

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Ingredients

  • 500 g boneless skinless Ontario Chicken Breasts
  • 2 tbsp (25 mL) all-purpose flour
  • 1 tsp (5 mL) dried thyme
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 2 tbsp (25 mL) vegetable oil
  • 3 cloves Ontario Garlic, minced
  • 1 Ontario Onion, chopped
  • 1 cup (250 mL) sodium reduced chicken broth
  • 1/4 cup (50 mL) Ontario Maple Syrup
  • 1 tbsp (15 mL) sodium reduced soy sauce
  • 2 Ontario Parsnips, peeled and cubed
  • 1 Ontario Sweet Potato, peeled and cubed
  • 1 cup (250 mL) frozen Ontario Peas, thawed
  • 2 tsp (10 mL) fresh lemon juice

Instructions

Cut chicken into 1-1/2–inch (4 cm) pieces. In medium bowl, toss chicken with flour, thyme, salt and pepper

In large nonstick skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat. Add chicken, reserving flour mixture; cook stirring for 5 to 7 minutes or until browned. Transfer to plate; set aside.

Add remaining oil, garlic and onion to skillet, cook, stirring for 8 minutes or until golden. Sprinkle with reserved flour mixture; cook, stirring, for 1 minute. Whisk in broth; bring to boil, with wooden spoon scrape up any brown bits. Stir in chicken and any accumulated juices, maple syrup, soy sauce, parsnips and sweet potato; cover and bring to boil. Reduce heat and simmer until vegetables are tender, 20 to 25 minutes. Add peas and lemon juice; simmer for 5 minutes.

Nutritional information

1 Serving

  • PROTEIN: 33 grams
  • FAT: 6 grams
  • CARBOHYDRATE: 39 grams
  • CALORIES: 341
  • FIBRE: 5 grams
  • SODIUM: 493 mg