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  • servings:
  • Ingredients

    • 2 tsp. olive oil
    • 1 pound chicken breast, chopped into bite-sized pieces
    • 2 Tbsp. water
    • 1 yellow onion, finely diced
    • 1 cup celery, finely diced (about 3 celery stalks)
    • 1 cup carrots, peeled and finely diced (about 2 large)
    • 1/2 cup parsnips, peeled and finely diced (about 1 large)
    • 1 Tbsp. minced garlic
    • 1 tsp. dried thyme
    • 3/4 cup plus 2 Tbsp. whole wheat pastry flour (divided)
    • 1/2 tsp. salt
    • 1/2 tsp. pepper
    • 2 cups low sodium chicken broth
    • 1 cup frozen green peas
    • 1/2 cup skim milk
    • 1/2 tsp. baking powder
    • 2 Tbsp. butter, melted
    • Salt and pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 307 % Daily Value *
    • Total Fat: 17 g 26.68%
    • Saturated Fat: 6 g 29.93%
    • Trans Fat: 0 g %
    • Cholesterol: 67 mg 22.42%
    • Sodium: 495 mg 20.63%
    • Calcium: 55 mg 5.46%
    • Potassium: 44 mg 1.26%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.78%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 3 g 12.78%
    • Sugar: 5 g
    • Protein: 18 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 13.01%
    • Vitamin C 13.42%
    • Vitamin D 2.08%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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