Peas, onions, carrots, and celery turn this traditional dish into
a hearty stew.
Servings: 6
Contains Egg
Heart-Healthy
1 lb chicken, cooked, cut into 1-inch cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 tsp salt
1 dash cloves, ground
1 bay leaf
3 cups water
1 tsp cornstarch
1 tsp basil, dried
10 oz peas, frozen
1 cup cornmeal
3/4 cup all-purpose flour, sifted
2 tsp baking powder
1/2 tsp salt
1 cup milk, lowfat (1%)
1 Tbsp vegetable oil
-->For the stew
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf,
and water in a large saucepan. Heat to boiling, then cover and reduce
heat to simmer.. Cook about a half hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth. Measure; if necessary, add water to make 3 cups
liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar
with a tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly,
until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal
dumplings.
-->For the dumplings
1. Sift together cornmeal, flour, baking powder, and salt into a large
mixing bowl.
2. Mix milk and oil. Add milk mixture all at once to dry ingredients; stir
just enough to moisten flour and evenly distribute liquid. Dough will be
soft.
3. Drop full tablespoons of dough on top of braised meat or stew. Cover
tightly and heat to boiling. Reduce heat (do not lift cover) to simmering
and steam about 20 minutes.
Servings: 6
Serving size: 1 1/4 cups stew with 2 dumplings
Nutrition per Serving:
301 Calories, 6g Total Fat, 1g Saturated Fat, 43mg Cholesterol,
471mg Sodium, 37g Carbs, 5g Total Fiber, 24g Protein, 409mg Potassiu
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