Rachael Ray and I have one thing in common – we both tend to burn the bread.
Skinny Chicken Stew
If you aren’t familiar with Rachael Ray, she’s a famous Food Network star notorious for creating a nice char on anything that goes under the broiler. From the pictures you see here, I have the same misfortune.
Skinny Chicken Stew
All kidding aside, one of my favorite comfort foods is chicken pot pie.
When I was growing up, my mom would buy the single serving pot pies you could get from the freezer section at the grocery store. Us kids loved them. We adored the buttery pie crust and savory filling with all those mushy vegetables.
What a treat that was!
Skinny Chicken Stew
This skinny chicken stew recipe does a nice job of recreating those lovely memories without the extra calories or artery clogging fat I can’t afford.
All I had to do was replace the pie crust with a crusty (or slightly burned if you prefer) whole grain roll, and add a savory sauce loaded with chunks of tender chicken breast and fresh vegetables.
So today’s tasty tip is to watch the broiler, and find ways to skinny up your favorite recipes. You won’t miss the extra calories, and your scale will thank you in the morning.
Happy, healthy cooking!
Ingredients
- ½ cup onion, diced
- 1/2 cup carrots, thinly sliced
- ½ cup celery, diced
- 1 cup mushrooms , sliced
- 1 tablespoon olive oil
- 2 cans chicken broth
- 1 cup water, reserve 1/4 cup
- 2 cups chicken breast, cooked and cubed
- 1 cup green beans, frozen
- 1 cup peas, frozen
- 1 tablespoon rosemary, minced
- 1 tablespoon thyme, minced
- 3 tablespoons cornstarch + remaining 1/4 cup water
- 2 large whole wheat roll, split
- 4 tablespoons low fat cheddar cheese, shredded
Instructions
- Saute onion, celery, carrots, and mushrooms in oil until softened on medium heat in a large saucepan. Cook about 10 minutes.
- Add chicken broth and 3/4 cup water and bring to a boil. Add remaining ingredients (except cornstarch, rolls and cheese) and simmer on medium for 20 minutes until vegetables are cooked through.
- Add cornstarch to 1/4 cup water and stir to combine. Add to pan and stir gently, bringing mixture to a boil. Cook until thickened.
- Turn on oven broiler and top each half of a roll with one tablespoon Parmesan cheese. Broil until lightly browned.
- Serve rolls on top of chicken stew.
Notes
Calories: 259 Total Fat: 4.40g Cholesterol: 63mg Sodium: 488mg Total Carbs: 23.94g Dietary Fiber: 4.95g Sugars: 5.75g Protein: 29.84g
If you love to chat about healthy cooking and nutritious food, or if weight loss or weight maintenance is your goal, I’d love to chat with you. Just find me at Wizpert any evening or weekend. I’d can’t wait to hear from you!
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Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.
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{ 19 comments… read them below or add one }
I used to love those frozen pot pies too! The best kind were the ones with the full crust, not just the top crust. But I like how you’ve lightened this up – really nice. And I like char on things! Yes I know the health risks (same problem with charred meat when you grill), but it tastes great and looks gorgeous. IMO, of course.
I’m afraid both my daughter and I love the burned edges too. You’re right – probably not good for me, but yummy anyway.
Nothing skimpy about this! Looks beautiful and delicious!
Belinda @zomppa recently posted…Apple Cereal Bar: Frank Food
I was in the need for comfort food. Chicken anything does that for me. Have a good weekend Belinda!
yum! that sounds delicious! thanks for sharing:)
Caralyn @ glutenfreehappytummy recently posted…Avo-Mexi-Pesto! GF, V & BED!
Thanks for visiting Caralyn!
You and Rachel Ray got nothing on me
CJ at Food Stories recently posted…Whole Wheat Applesauce Cake
Ha! I know many a cook who burns things with the broiler.
This looks great! The broiled bread is such a good idea, though I’ll bet I’d burn it, too. I can cook pretty complex things, but give me a slice of bread and a toaster and you’ve got me beat.
Jess recently posted…Nutella FroYo – or should I say, FroCHO?
Me too! Have a good weekend.
What a clever way to skinny up this recipe.
Sandra recently posted…Mixed Vegetable Tart with Applewood Smoked Baon
The broiler is such a gamble! But this looks charred in the good way.
I loved your memory, we grew up eating those pot pies from the freezer section and went wild for them, too! Love your skinny version.
kale recently posted…this was not a mistake: baños, ecuador
It’s a gamble for me for sure – I get so distracted that I forget I put anything under the broiler.
Great stew recipe…I always char my bread as well, but I kind of like it that
way
Magic of Spice recently posted…What’s for snack time? Smoked Fontina Crostini with Summer Salsa
I admit I do to, although it’s probably not all that good for me.
I remember those pies! Probably loaded with E numbers and other nasty stuff but they tasted great!
This is an imaginative take on the flavours without all the fat, Kristi. Comfort food at its best. I LOVE your replacement crust too. Heaven!
Thank you for the comment, and thank you for visiting.
Kristi, I remember and adored those pies although they were probably full of E numbers and hydrogenated fat. Love your healthy makeover of this dish and what a clever substitute for the crust. Definitely prefer your version!
Hester @ Alchemy in the Kitchen recently posted…Chocolate Cherry Cupcakes with Chocolate Honey Truffle Frosting – get in touch with your dark side!
Thanks Hester! I have to say I still love those pies, but they aren’t on my grocery list. Maybe someday when comfort food is a necessity.