Ingredients
For filling:
Nonstick cooking spray
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds without bones, skinless chicken breasts, cut into 1/2-inch chunks
4 teaspoons of olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1/2 pound of green beans, trimmed and chopped into 1/2-inch pieces
2 cloves of garlic, chopped
1 1/2 cups of low fat milk
1/4 cup All purpose flour
1 cup low sodium chicken broth
1 cup of peas, thawed when frozen
1 1/2 tablespoons fresh thyme leaves
For the biscuit crust:
1/2 cup whole grain flour
1/4 cup All purpose flour
3/4 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
3 tablespoons of cold, unsalted butter, cut into small pieces
2 tablespoons of rapeseed oil
1/2 cup lowfat buttermilk
Directions
To prepare the filling: Preheat the oven to 375 ° F. Sprinkle a large flat baking dish or spray 6 individual cooking sprays with cooking spray. Season the chicken with 1/4 teaspoon salt and pepper. In a large non-stick pan, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and boil for 5 minutes, stirring occasionally. Transfer the chicken with its juices into a bowl. , Add 2 more teaspoons of oil to the same pan and heat over medium heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and boil for 2 minutes more. Add the milk. Stir the flour into the stock until it is completely dissolved and add the pan. Cook, stir until the mixture comes to a boil. Reduce the heat to medium-low and boil for 2 minutes more. Bring the chicken back with the juices back into the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, spoon the mixture into the baking pan or separate dishes.
To make the crust: Put the whole grain flour, all-purpose flour, baking soda, baking soda and salt into a kitchen machine and pulse a couple of times. Add the butter and pulse about 12 times, or until pebble size pieces are formed. Add the buttermilk then oil to the kitchen machine and pulse until moistened. Do not overmix. Drop the dough into 6 hills on the chicken mixture (1 Mound on each plate, when in use), which slightly spreads the dough. Bake until the filling bubbles and the biscuit tip is golden brown, about 20 minutes.
Excellent source: protein, fiber, vitamin A, riboflavin, niacin, vitamin B6, vitamin C, vitamin K, manganese, phosphorus, potassium, selenium Good source: thiamine, vitamin B12, folate, pantothenic acid, calcium, iodine, iron, magnesium, zinc