The Washington Post
Chicken and biscuits have a place on a healthful menu.
4 servings (1 1/4 cup chicken mixture and 1 biscuit per serving)
This recipe makes double the biscuits needed for the meal, so you’ll have extra for breakfast the next morning, or you can freeze them until next time you make this dish. Choose a light tasting olive oil, not a robust one, to make this recipe.
Total time: 40 mins
MAKE AHEAD: The biscuits may be made up to 1 day in advance and stored at room temperature in an airtight container.
Extra biscuits can be frozen in an airtight container for up to 3 months.
From cookbook author and registered dietitian Ellie Krieger.
For the drop biscuits
1 cup (120 grams) whole-wheat pastry flour, white whole-wheat flour or 1/2 cup (63 grams) each regular whole wheat and allpurpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
2 tablespoons cold unsalted butter, cut into small pieces
1/2 cup (120 milliliters) well
shaken low-fat buttermilk 2 tablespoons olive oil or other neutral oil (see headnote)
For the chicken and vegetables
1 pound skinless, boneless chicken breast halves, cut into
1/2 teaspoon kosher salt, divided,
plus more to taste
1/4 teaspoon freshly ground
black pepper, divided, plus more to taste
2 tablespoons olive oil, divided 1 small yellow onion (about 4 ounces), diced
1 medium carrot (about 3 ounces), diced
1 stalk celery, diced
8 ounces green beans, trimmed and cut into 1/2-inch pieces 1 tablespoon chopped fresh thyme
2 medium cloves garlic, minced or finely grated
2 tablespoons white wholewheat flour or all-purpose flour 1 cup (240 milliliters) low-fat milk
3/4 cup (180 milliliters) lowsodium chicken broth, plus more as needed
Position a rack in the middle of the oven and preheat to 400 degrees. Line a large, rimmed baking sheet with parchment paper.
Make the biscuits: In the bowl of a food processor, pulse the flour, baking powder, baking soda and salt to combine. Add the butter and pulse several times until it is the size of small pebbles. In a medium bowl or measuring pitcher, whisk together the buttermilk and oil. Add the buttermilk mixture to the dry ingredients, pulsing it a few times, until it is just moistened; do not over mix. Drop the batter in 8 mounds (about 2 tablespoons each) onto the baking sheet. Bake for 12 to 15 minutes, or until golden brown, then let the biscuits cool slightly. You will only need 4 of the biscuits for this recipe (see headnote). Make the chicken and vegetables: While the biscuits are baking, season the chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. In a large, deep skillet over a medium-high heat, heat 1 tablespoon of the oil until shimmering. Add the chicken and cook, stirring occasionally, until browned and nearly cooked through, 3 to 4 minutes. Transfer the chicken to a bowl; leave the skillet on the stove.
Add the remaining oil to the skillet, then add the onions, carrots and celery. Cook, stirring occasionally, until the vegetables begin to soften, about 3 minutes. Add the green beans, thyme and garlic, and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper and cook,
stirring for 2 minutes more. Whisk the flour into the milk until it is dissolved, then stir it into the skillet. Stir constantly until the milk comes to a gentle boil. Stir in the broth, return to a boil, then reduce the heat to medium-low and simmer, stirring occasionally, until the vegetables are firm-tender, 4 to 5 minutes. Add more broth as needed if the sauce gets too thick. Return the chicken, with any juices, to the pan and cook, stirring occasionally, until the chicken is cooked through and the vegetables are just tender, about 3 minutes. Taste, and season with additional salt and pepper, if desired. Divide the chicken among plates or shallow bowl and serve, warm, with a biscuit for each portion.
Nutrition | Per serving: 396 calories, 32 g protein, 28 g carbohydrates, 17 g fat, 4 g saturated fat, 84 mg cholesterol, 479 mg sodium, 6 g dietary fiber, 9 g sugar