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Creamy Pea & Chicken Stew

:  January/February 2013

Your rating: None Average: 3.7 (3 votes)

This cheesy, saucy one-pot pea and chicken stew reminds us of the filling in chicken potpie. While it tastes rich and comforting, it has plenty of peas and cauliflower, too, so you get lots of veggies. Serve this creamy healthy pea and chicken stew recipe with biscuits or over brown rice.


Creamy Pea & Chicken Stew Recipe

Makes: 4 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

High fiber | Low calorie | Low carbohydrate | High potassium | Low cholesterol | Healthy weight | High calcium | Diabetes appropriate |

View Our Nutrition Guidelines »

Ingredients

  • 1 14-ounce can reduced-sodium chicken broth, divided
  • 2 tablespoons all-purpose flour
  • 2 teaspoons Dijon mustard
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into bite-size pieces
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 3 cups small cauliflower florets
  • 1/4 cup finely chopped shallot
  • 2 cups frozen peas, thawed
  • 1/2 cup dry white wine
  • 1 cup shredded Gruyère cheese

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Preparation

  1. Whisk 1/2 cup broth, flour and mustard in a small bowl.
  2. Season chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring frequently, until brown and just cooked through, 5 to 7 minutes. Transfer to a bowl and cover with foil to keep warm.
  3. Add cauliflower and shallot to the pan and cook, stirring, until the vegetables begin to soften, about 2 minutes. Add peas, wine and the remaining broth (about 1 1/3 cups) and bring to a simmer. Cook, stirring often, until the cauliflower is just tender, about 5 minutes more. Whisk the reserved broth mixture again and add to the pan. Cook, stirring, until the sauce bubbles and thickens, 1 1/2 to 2 minutes. Add cheese, the cooked chicken and any accumulated juice; stir until the cheese is melted.

Nutrition

Per serving: 385 calories; 16 g fat ( 6 g sat , 6 g mono ); 92 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 38 g protein; 5 g fiber; 638 mg sodium; 561 mg potassium.

Nutrition Bonus: Vitamin C (75% daily value), Vitamin A (36% dv), Calcium (32% dv), Folate (22% dv), Zinc (18% dv), Magnesium & Potassium (16% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 3 lean meat, 1 high-fat meat, 1/2 fat


More From EatingWell

Recipe Categories

Style/Theme
One dish meals
Comfort foods
Entertaining, casual
Everyday favorites
Kid-friendly
Type of Dish
Main dish, poultry
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
45 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Healthy weight
High calcium
High fiber
High potassium
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
January/February 2013
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