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canola oil celery carrot onion garlic all-purpose freshly ground black pepper poultry seasoning salt skinless chicken broth frozen petite green peas milk flour parsley
Viewed: 44 - Published at: 5 years agoIngredients
- 3 teaspoons canola oil, divided
- 3/4 cup chopped celery
- 3/4 cup chopped carrot
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 3 tablespoons all-purpose flour
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon poultry seasoning
- 1/4 teaspoon salt
- 1 pound skinless, boneless chicken breast, cut into 1-inch pieces
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 1 cup frozen petite green peas
- 1/4 cup 2% reduced-fat milk
- 1 tablespoon all-purpose flour
- 1/4 cup chopped fresh parsley
- 4 (1.3-ounce) low-fat multigrain waffles, toasted
Method
- Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add celery, carrot, and onion, and saute 8 minutes or until tender. Add garlic; saute 2 minutes. Remove from pan, and set aside.
- . Combine 3 tablespoons flour, pepper, poultry seasoning, and salt in a zip-top plastic bag. Add chicken; seal bag, and toss to coat. Heat remaining 2 teaspoons oil in pan; add chicken, and cook 7 minutes, browning on all sides. Add broth to pan, scraping pan to loosen browned bits. Stir in reserved vegetables and peas, and cook 3 minutes or until mixture is thoroughly heated.
- . Combine milk and 1 tablespoon flour, stirring with a whisk. Add to chicken mixture. Bring to a boil over medium-high heat; reduce heat, and simmer 8 minutes or until slightly thick, stirring constantly. Stir in parsley. Serve over waffles.
