Chicken. Rice and Vegetable Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 cup, diced Celery, raw 3 clove Garlic 2 cup, pieces or slices Mushrooms, fresh 1 cup, chopped Onions, raw 1 oz Asiago Cheese 2 tbsp Extra Virgin Olive Oil 1 cup, chopped or diced Broccoli, fresh 1 cup Cauliflower, raw 1 cup, chopped Carrots, raw .5 tsp Thyme, ground .5 tsp Poultry seasoning 2 cup, chopped or diced Roasting Chicken, light meat 2 serving Brown rice (1 cup cooked) 1.5 cup (8 fl oz) Chicken Broth 1.5 cup Milk, nonfat (skim milk) 0.75 cup Whole Wheat Flour .5 cup Parmesan Cheese, grated
1. Heat olive oil in heavy non-stick pan and sauté broccoli, cauliflower, carrot, celery, onion, mushrooms, and garlic for about 4-5 minutes, just until tender. Season with thyme, poultry seasoning, Italian seasoning, and lightly with salt and pepper.
2. Add diced chicken and brown rice into pan with the veggie mixture, and stir to combine well. Taste and adjust seasoning as necessary.
3. In medium-sized saucepan, boil chicken broth, 1/2 cup of the milk.
4. In a bowl, whisk together the remaining 1 cup of milk and flour. Add to boiling mixture and continue whisking briskly until mixture boils and thickens. Stir in Parmesan or Asiago cheese and stir the mixture into the rice mixture. Serve warm.
Serving Size: 2 cups
2. Add diced chicken and brown rice into pan with the veggie mixture, and stir to combine well. Taste and adjust seasoning as necessary.
3. In medium-sized saucepan, boil chicken broth, 1/2 cup of the milk.
4. In a bowl, whisk together the remaining 1 cup of milk and flour. Add to boiling mixture and continue whisking briskly until mixture boils and thickens. Stir in Parmesan or Asiago cheese and stir the mixture into the rice mixture. Serve warm.
Serving Size: 2 cups
Nutritional Info Amount Per Serving
- Calories: 353.3
- Total Fat: 12.0 g
- Cholesterol: 47.4 mg
- Sodium: 540.2 mg
- Total Carbs: 37.7 g
- Dietary Fiber: 5.6 g
- Protein: 25.6 g
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