Tuesday, May 3, 2011

Recipe of the Week: Lighter Chicken and Biscuits

Lighter Chicken and Biscuits

While the biscuits bake, the creamy chicken stew comes together in only 15 minutes. If the stew is too thick, thin it out with a little water.
* 1/3 cup whole-wheat flour (spooned and leveled)
* 1/3 cup plus 2 tablespoons all-purpose flour (spooned and leveled)
* 1 teaspoon baking powder
* coarse salt and ground pepper
* 1 large egg white
* 3 tablespoons plus 2 teaspoons vegetable oil
* 1 cup low-fat (1%) milk
* 5 carrots, thinly sliced
* 5 celery stalks, thinly sliced
* 1 box (10 ounces) frozen pearl onions, thawed
* 1/4 teaspoon dried thyme
* 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces

1. Preheat oven to 450 degrees. In a medium bowl, whisk together whole-wheat flour and 1/3 cup all-purpose flour, baking powder, and 1/4 teaspoon salt; set aside.

2. In a small bowl, whisk together egg white, 3 tablespoons oil, and 1/4 cup milk; add to flour mixture, and stir until moistened. Drop four 1/4-cup scoops of dough onto a baking sheet, at least 2 inches apart. Bake until golden, 12 to 14 minutes.

3. Meanwhile, in a 5-quart Dutch oven or large heavy pot, heat remaining 2 teaspoons oil over medium-high. Add carrots, celery, and onions; season with salt and pepper. Cook, stirring frequently, until vegetables are tender, 7 to 10 minutes.

4. Sprinkle vegetables with remaining 2 tablespoons all-purpose flour; stir in remaining 3/4 cup milk, 1/2 cup water, and thyme. Simmer until liquid is thickened, stirring occasionally, 2 to 3 minutes. Add chicken, simmer until cooked through, 3 to 5 minutes. Serve chicken stew with biscuits.

Serves 4. Recipe found in the April 2008 edition of Everyday Food magazine.

From my experience: This was pretty easy to make and has possibilities for your own variation. I substituted the frozen onions and carrots for bag of mixed vegetables. I also doubled the biscuit mix, it made 7. The first three I made plain, then I added some green onions and parsley to the rest of the biscuit batter for the last 4. Honestly, the later were better. The plain biscuits were dry and flavorless, but the green onion version were much tastier. The chicken mix was good. I liked that I didn't have to cook the chicken separately. I served this meal with a salad. I think that if I were to make this recipe again, I would just make cornbread. Enjoy!

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