Lighter Chicken and Biscuits

Our new take on a Southern comfort food has a surprise: It's not too good to be truly healthy. 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.

  • Prep:
  • Total Time:
  • Servings: 4
Lighter Chicken and Biscuits

Source: Everyday Food, April 2008

Ingredients

  • 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, such as safflower
  • 1 cup low-fat (1 percent) 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

Directions

  1. Preheat oven to 450 degrees. In a medium bowl, whisk together whole-wheat flour, 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.

Cook's Notes

Get old-fashioned flavor the light way, with low-fat milk in the "creamy" sauce, plenty of skinless white-meat chicken, and whole-wheat flour in the biscuits. You don't have to dig out the rolling pin and biscuit cutter for this recipe -- the dough is very moist, so all you need to do is stir, drop, and bake.

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