NUTRITION

SERVINGS

INGREDIENTS

4 oz Chicken Breast

1 medium Carrot

1 stalk Celery

1/4 cup Green Peas

1/4 medium Onion

1/2 cup Low-Fat Milk

2 tbsp Whole Wheat Flour

1 tsp Olive Oil

1/2 cup Chicken Broth

PREPARATION

• 1

  Preheat your oven to 400°F.

• 2

  Dice the chicken breast into small pieces and season with a pinch of salt and pepper.

• 3

  Chop the carrot, celery, and onion into uniform bite-sized pieces.

• 4

  In a medium saucepan, heat the olive oil over medium heat. Sauté the onions until softened, about 2 minutes.

• 5

  Add the diced carrots and celery, stirring for another 3-4 minutes until they begin to soften.

• 6

  Sprinkle the whole wheat flour over the vegetables and stir to combine, cooking for about 1 minute to eliminate any raw flour taste.

• 7

  Gradually whisk in the low-fat milk and chicken broth until a smooth sauce forms. Add in the peas and bring the mixture to a simmer.

• 8

  Stir in the diced chicken and let the filling simmer for 5-7 minutes until the chicken is fully cooked and the sauce thickens slightly.

• 9

  Transfer the filling into a small, oven-safe pot or ramekin. Optional: Top with a light whole grain biscuit or a sprinkle of whole wheat crumbs if desired, though this version skips a crust for a cleaner meal.

• 10

  Bake in the preheated oven for 12-15 minutes to meld the flavors and heat through.

• 11

  Remove from the oven, let it cool slightly, and serve warm.