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.
- 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
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.
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.
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.
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.
SourceEveryday Food, April 2008