Post by Loupy on Sept 13, 2010 13:40:26 GMT -7
Chicken Biscuit Stew
Source: Healthy Cooking Magazine
4 Servings
INGREDIENTS
For the Stew:
1 cup julienned carrots
1 cup thinly sliced onion
2 garlic cloves, minced
2 teaspoons olive oil or canola oil
1 pound boneless skinless chicken breasts, cut into 1-inch cubes
1 tablespoon all-purpose flour
1/4 cup water
3 tablespoons white wine or chicken broth
1 cup (8 ounces) fat-free plain yogurt
1 cup fresh or frozen peas
1/4 teaspoon each curry powder, salt, pepper, ground cumin and ginger
For the Biscuits:
1 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
4 1/2 teaspoons cold butter or stick margarine
1/2 cup fat-free plain yogurt
1 1/2 teaspoons dried parsley flakes
DIRECTIONS
In a large nonstick skillet, saute the carrots, onion and garlic in oil until tender.
Add chicken; cook and stir for 5 minutes.
Combine the flour, water and wine or broth until smooth; add to the skillet.
Bring to a boil; cook and stir for 2 minutes or until thickened.
Reduce heat; stir in yogurt, peas and seasonings.
Transfer to a shallow 1-1/2-qt. baking dish coated with nonstick cooking spray; keep warm.
For biscuits, combine flour, baking powder, baking soda and salt in a bowl.
Cut in butter until crumbly. Stir in yogurt and parsley.
Drop eight mounds over warm chicken mixture.
Bake, uncovered, at 350 degrees F for 25-35 minutes or until biscuits are golden brown and stew bubbles around the edges.
Nutrition Facts
Calories 513
Total Fat 17.0g
Saturated Fat 6.4g
Cholesterol 118mg
Sodium 507mg
Total Carbohydrates 44.3g
Dietary Fiber 4.5g
Sugars 11.0g
Protein 44.1g
Vitamin A 114% • Vitamin C 16%
Calcium 28% • Iron 23%
Recipe reprinted by permission of Reiman Publications, LLC. © 2002. All rights reserved.
Source: Healthy Cooking Magazine
4 Servings
INGREDIENTS
For the Stew:
1 cup julienned carrots
1 cup thinly sliced onion
2 garlic cloves, minced
2 teaspoons olive oil or canola oil
1 pound boneless skinless chicken breasts, cut into 1-inch cubes
1 tablespoon all-purpose flour
1/4 cup water
3 tablespoons white wine or chicken broth
1 cup (8 ounces) fat-free plain yogurt
1 cup fresh or frozen peas
1/4 teaspoon each curry powder, salt, pepper, ground cumin and ginger
For the Biscuits:
1 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
4 1/2 teaspoons cold butter or stick margarine
1/2 cup fat-free plain yogurt
1 1/2 teaspoons dried parsley flakes
DIRECTIONS
In a large nonstick skillet, saute the carrots, onion and garlic in oil until tender.
Add chicken; cook and stir for 5 minutes.
Combine the flour, water and wine or broth until smooth; add to the skillet.
Bring to a boil; cook and stir for 2 minutes or until thickened.
Reduce heat; stir in yogurt, peas and seasonings.
Transfer to a shallow 1-1/2-qt. baking dish coated with nonstick cooking spray; keep warm.
For biscuits, combine flour, baking powder, baking soda and salt in a bowl.
Cut in butter until crumbly. Stir in yogurt and parsley.
Drop eight mounds over warm chicken mixture.
Bake, uncovered, at 350 degrees F for 25-35 minutes or until biscuits are golden brown and stew bubbles around the edges.
Nutrition Facts
Calories 513
Total Fat 17.0g
Saturated Fat 6.4g
Cholesterol 118mg
Sodium 507mg
Total Carbohydrates 44.3g
Dietary Fiber 4.5g
Sugars 11.0g
Protein 44.1g
Vitamin A 114% • Vitamin C 16%
Calcium 28% • Iron 23%
Recipe reprinted by permission of Reiman Publications, LLC. © 2002. All rights reserved.
