Rich Chicken Stew - 13g Carbs, 2g Fiber
From: Eating Well
A blanquette is a classic French stew of veal, chicken or lamb with
mushrooms in a velvety sauce. This concept has been adapted to the
slow cooker to make a lightened-up version using chicken thighs. Just
a little whipping cream (which is less inclined to break down than
lighter creams and gives more density to the sauce) adds richness.
This is delightful over egg noodles.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight
| High potassium | Gluten free
Active Time: 40 minutes
Total Time: 5 1/4 hours
Servings: 8
Serving Size: generous 3/4 cup each
1 lb mushrooms, stems trimmed, caps wiped clean
1/2 cup finely chopped shallots, (2 large)
2 tsp extra-virgin olive oil
1/2 cup water, divided
4 cups reduced-sodium chicken broth
1 cup thinly sliced carrots, (1 large)
1 tsp fresh thyme leaves, or 1/2 teaspoon dried
2 bay leaves
2 pounds boneless, skinless chicken thighs, trimmed and cut in 2-inch chunks
2 1/4-inch-thick lemon slices, (including peel), seeded
1/2 teaspoon freshly grated lemon zest
2 Tbsp cornstarch
1/4 cup whipping cream
2 Tbsp lemon juice
1/2 tsp salt
Freshly ground pepper, to taste
1 1/2 cups frozen green peas, rinsed under cold water to thaw
1/2 cup chopped fresh parsley
Combine mushrooms, shallots, oil and 1/4 cup water in a 5- to 6-quart
Dutch oven. Cover and cook over high heat, stirring often, until mushrooms
are juicy, 3 to 4 minutes. Uncover and cook, stirring often, until the
mushrooms are lightly browned, 8 to 10 minutes. Add broth, carrots, thyme
and bay leaves; bring to a boil.
Place chicken in a 5- to 6-quart slow cooker and lay lemon slices on top.
Turn heat to high. Carefully pour in the vegetable mixture. Cover and
cook until the chicken is very tender, 3 1/2 to 4 hours.
With a slotted spoon, transfer the chicken and vegetables to a bowl;
discard bay leaves and lemon slices. Skim fat and pour the juices into
a large saucepan; add lemon zest. Bring to a boil over high heat. Boil
until reduced to 2 cups, 15 to 20 minutes.
Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the
pan and cook, stirring, until slightly thickened. Add cream and lemon
juice; stir until boiling. Return the chicken and vegetables to the
sauce and heat through. Season with salt and pepper. Just before serving,
stir in peas and parsley. Simmered Stew variation: Total: 1 1/2 hours
In Step 1, use only 1 1/2 cups broth. In Step 2, add chicken, lemon
slices and lemon zest to the Dutch oven. Cover and simmer gently over
low heat until the chicken is very tender, about 45 minutes. Discard
lemon slices and bay leaves. Omit Step 3. Continue with Step 4, cooking
everything in the Dutch oven over medium-high heat.
Make Ahead Tip:
Prepare through Step 4 up to adding the peas and parsley. Cover and
refrigerate for up to 2 days or freeze for up to 3 months. Thaw in
the refrigerator, if necessary, and reheat on the stovetop, in a
microwave or in the oven; just before serving, stir in peas and parsley.
Servings: 8
Serving Size: generous 3/4 cup each
Nutrition per Serving:
270 Calories, 12g Fat, 4g Sat, 5g Mono, 86mg Cholesterol, 26g Protein,
13g Carbs, 2g Fiber, 329mg Sodium, 562mg Potassium
Nutrition Bonus: Vitamin A (80% daily value), Selenium (42% dv),
Vitamin C (25% dv), Zinc (21% dv), Potassium (16% dv), Iron (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 3 lean meat, 1/2 fat
