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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 164.3
  • Total Fat: 3.7 g
  • Cholesterol: 71.5 mg
  • Sodium: 152.5 mg
  • Total Carbs: 13.0 g
  • Dietary Fiber: 2.9 g
  • Protein: 19.8 g

View full nutritional breakdown of Creamed Chicken & Vegetables calories by ingredient
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Creamed Chicken & Vegetables

Submitted by: 60SIXTY

Introduction

Low cost if use left over roasted chicken dark meat. May srve over whole wheat toast, biscuits, whole grain rice, or noodle. [starch side is not calculated.] Or may eat as is.
Modification of my grandmother's recipe to make lower fat & lower carb.
Low cost if use left over roasted chicken dark meat. May srve over whole wheat toast, biscuits, whole grain rice, or noodle. [starch side is not calculated.] Or may eat as is.
Modification of my grandmother's recipe to make lower fat & lower carb.

Number of Servings: 2

Ingredients

    1/4 cup homemade chicken broth, sodium free
    1 lg. carrot, pealed and small diced
    1 lg stalk of celery, small diced
    1 Bay Leaf
    1/8 tsp of poultry seasoning
    1 TBS of whole wheat flour
    1/4 cup of Skim Milk
    6 oz cooked chicken
    2 TBS Fat Free Sour Cream
    2 TBS Parsley, chopped [optional]

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Directions

[I freeze home made broth in 1/4 cup portions in muffin pan]
Place frozen sodium free chicken or veggie broth in small sauce pan over medium low heat to thaw.
Clean, peal & small dice carrot and add to the pan. Clean, trim, & dice celery, and add to pan.
[Save clean peal & ends for next batch of broth.]
Add Bay Leaf and Poultry Seasoning.
Cook until veggies are soft.

In custard cup, mix cold milk and whole wheat flour until well mixed. Add to the sauce pan and stir well and frequently until sauce thickens some.
while the sauce pan is simmering:
Dice about 6 ounces of cooked, left-over chicken into small dice. When sauce is somewhat thickened and veggies are soft/tender, add the chicken. Stir well and simmer until hot through.

Dice parsley if using. Save stems for next veggie broth prep.
Remove the saucepan from the heat.
Remove the bay leaf and add to the veggie scraps to make next broth.

Stir in the parsley and the Fat Free Sour cream.
Serve as is, or over whole grain rice, pasta, or bread..

Broth: Boil the leftover chicken bones, veggie scraps, & herb scraps with water for at least one hour, or place in crockpot. When done, strain liquid off. Refrigerate overnight. Skim off any fat.

May store in refrigerator if brought to a boil every third day, or freeze.



Number of Servings: 2

Recipe submitted by SparkPeople user 60SIXTY.






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