4, 5-ounce boneless, skinless chicken breast halves (1.25 lbs)
1 tablespoon olive oil
1/2 onion, finely chopped
1 cup mushrooms, sliced
3 stalks celery, thinly sliced
1 cup baby carrots, thinly sliced
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 tablespoons fresh parsley, finely chopped or 1 Tbsp. dried
1 teaspoon fresh thyme or 1/2 tsp. dried
2 tablespoons no trans fat margarine
2 tablespoons flour
1 1/2 cups reduced sodium, fat-free, organic chicken broth
1/2 cup fat-free half and half
1 cup low fat Bisquick mix
2 tablespoons Parmesan cheese
1/2 cup skim milk or buttermilk
1/2 cup green peas, frozen
Nonstick cooking spray
Preheat oven to 350 degrees. Spray 9 x 13 baking dish with cooking spray.
Place chicken breast halves in sauté pan and cover with water. Cook over medium heat, uncovered, for 10 to 12 minutes until chicken is poached and cooked through. Remove from water and set aside to cool.
Heat olive oil in large pot over medium heat. Add onion and mushrooms, sauté over medium heat for 3 to 4 minutes. Add celery and carrots, sauté for another 4 to 5 minutes until carrots are tender.
Remove from heat and add salt, pepper, parsley and thyme.
Cut cooled chicken into bite-sized pieces, add to vegetable mixture. Set aside.
In small saucepan, heat margarine until melted, add flour and stir well, forming a paste. Add broth and fat-free half and half; whisk over medium heat until thickened. Add to chicken-vegetable mixture and pour into baking dish.
In small bowl, combine Bisquick mix and Parmesan cheese with milk until mixed. Add peas to vegetable mixture and combine. Drop rounded tablespoons of dough on top of chicken-vegetable mixture and bake for 15-20 minutes, until topping is lightly browned.
Calories per serving: 460
Recipe courtesy California Health and Longevity Institute