Nutrition balance score
Good
Glycemic Index
61
Moderate
Glycemic Load
48
High
Nutrition per serving
Calories752.9 kcal (38%)
Total Fat39.3 g (56%)
Carbs67.7 g (26%)
Sugars16.1 g (18%)
Protein34.3 g (69%)
Sodium2131.9 mg (107%)
Fiber11.3 g (40%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
For Stew
0.5 poundchicken breast
cubed into 1.5 inch chunks
salt
to taste
pepper
to taste
1 headbroccoli
cut into small florets
1 Tbspvegetable oil
neutral-flavored
1 tspsalted butter
1yellow onion
medium, quartered and layers separated
1potato
large, cut into 1-inch chunks
2carrots
medium, cut diagonally into bite-size pieces
1stalk celery
sliced
2 cupschicken broth
or vegetable
2bay leaves
8button mushrooms
thinly sliced
⅓ cupgreen peas
For the bechamel sauce
Instructions
Step 1
Season the chicken with salt and pepper. Set aside
Step 2
In a medium pot over medium heat, boil the broccoli florets for 2 minutes, until tender. Immediately shock the broccoli by placing the florets in a bowl of ice water for 2 minutes to retain color. Drain and set aside.
Step 3
Heat the vegetable oil and butter in a large heavy pot over medium heat. Add the diced chicken and fry until browned on all sides, about 7 minutes
Step 4
Add the onion to the pot and saute until softened, about 7 minutes.
Step 5
And the potato, carrots, and celery and saute for 2 minutes.
Step 6
Add enough broth to cover the majority of the vegetables. Add the bay leaves and bring the stew to a boil, then cover and reduce heat to a simmer. Simmer for 8 minutes.
Step 7
While the stew is cooking, start the bechamel sauce. In a small pot, melt the butter on medium heat. Make a roux by adding the flour and continually whisk until we'll incorporated, 4 to 7 minutes. (The roux should bubble.)
Step 8
Warm the milk in the microwave for 30 to 60 seconds. While stirring continuously, slowly add the warm milk to the pot until the sauce is thick and creamy.
Step 9
Season the sauce with salt, pepper, and nutmeg. Stir well, then set aside.
Step 10
Uncover the stewpot and check the potatoes. Remove the bay leaves.
Step 11
Once potatoes are done, ladle about 1/2 cup broth to the bechamel sauce and stir until combined. Pour the bechamel sauce into the stewpot and gently stir without breaking apart any of the vegetables.
Step 12
Add the sliced mushrooms, cooked broccoli, and green peas. Simmer for an additional 3 to 5inutes on low heat, uncovered. Season with salt and pepper to taste.
Step 13
Serve the stew with steamed rice and garnish with chopped sparsely.
Notes
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