Creamed Chicken & Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1/4 cup homemade chicken broth, sodium free1 lg. carrot, pealed and small diced1 lg stalk of celery, small diced1 Bay Leaf 1/8 tsp of poultry seasoning1 TBS of whole wheat flour1/4 cup of Skim Milk6 oz cooked chicken 2 TBS Fat Free Sour Cream2 TBS Parsley, chopped [optional]
[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.
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.
Nutritional Info 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
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