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Chicken with Creamy Herb Gravy

Prep time 12 mins
Cook time 35 mins
Yield 4 servings (serving size: 1 1/4 cups chicken mixture and 1 waffle)
Crispy whole-grain waffles catch the creamy gravy of this home-style dish. You can also serve the chicken and gravy over rice or mashed potatoes.

Ingredients

  • 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

Nutrition Information

  • calories 372
  • fat 9.8 g
  • satfat 1.8 g
  • protein 35.4 g
  • carbohydrate 36.1 g
  • cholesterol 91 mg
  • iron 3.8 mg
  • sodium 780 mg
  • caloriesfromfat 24 %
  • fiber 5.8 g
  • calcium 184 mg

How to Make It

  1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add celery, carrot, and onion, and sauté 8 minutes or until tender. Add garlic; sauté 2 minutes. Remove from pan, and set aside.

  2. . 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.

  3. . 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.

Oxmoor House Healthy Eating Collection