Apple Cider Braised Chicken: 


  • 3 tablespoons of whole wheat flour 

  • 4 chicken breasts

  • 2 carrots diced

  • 2 parsnips diced

  • 1/2 red onion diced 

  • 2 cups of sliced brussels sprouts (optional) 

  • 3/4 sweet potato diced (optional)

  • 1 tablespoon EVOO

  • 1 tablespoon dijon mustard 

  • 1 cup apple cider 

  • 1 cup low-sodium chicken broth 

  • 2 cups of chopped kale 


  • In a large bowl, combine flour, 1/4 teaspoon salt, coriander, and pepper

  • Dredge chicken in mixture, turning to coat

  • In a wide skillet on medium, heat oil. Add chicken and sear, turning once (about 9-10 minutes). Transfer to plate and set aside

  • To skillet, (medium heat) add carrots, parsnips, onions, sweet potatoes, and brussels, cook till softened 

  • Add dijon and reserved flour mix and cook for 1 minute. Add broth and bring to boil

  • Return chicken and any juices to skillet, cover and reduce heat to low. Simmer until kale is wilted

  • Serve!!