NUTRITION

SERVINGS

INGREDIENTS

4 oz Chicken Breast (113g)

50g Carrot

50g Green Peas

50g Green Beans

30g Onion

2 cloves Garlic (~6g)

1/3 cup Low-Fat Milk (80g)

1 tbsp Whole Wheat Flour (8g) for filling

1/2 cup Chicken Broth (120g)

1 tsp Olive Oil (5g) for filling

1/4 cup Whole Wheat Flour (30g) for biscuit topping

1 tsp Olive Oil (5g) for biscuit topping

1/4 cup Water (60g) for biscuit topping

PREPARATION

• 1

  Preheat your oven to 400°F.

• 2

  In a medium saucepan, heat 1 teaspoon of olive oil over medium heat. Add finely chopped onion and minced garlic, cooking until softened until fragrant.

• 3

  Sprinkle in 1 tablespoon of whole wheat flour and stir to form a light roux. Gradually stir in the chicken broth and low-fat milk, whisking continuously to prevent lumps.

• 4

  Add diced chicken breast, sliced carrots, green peas, and green beans. Season with a pinch of salt, pepper, and your favorite herbs such as thyme. Allow the mixture to simmer until the chicken is cooked through and the vegetables are tender, about 8-10 minutes.

• 5

  While the filling simmers, prepare the biscuit topping by combining 1/4 cup whole wheat flour with 1 teaspoon olive oil and 1/4 cup water. Stir until a soft dough forms.

• 6

  Spoon the savory chicken and vegetable filling into a small oven-safe dish. Gently drop dollops of the biscuit dough over the filling, covering the surface as evenly as possible.

• 7

  Bake in the preheated oven for 12-15 minutes, or until the biscuit topping is lightly golden and the filling is bubbly.

• 8

  Remove from the oven, let cool slightly, and serve warm for a healthy, comforting meal.