Recipes

INGREDIENTS:

FILLING:

• Olive oil cooking spray
• 1 lb boneless, skinless chicken breast, diced
• 1 large yellow onion, diced
• 2 large carrots, peeled and diced
• 1 cup frozen peas
• 2 cups low-sodium chicken broth
• 4 tsp fresh thyme, minced
• 2 tbsp whole-wheat flour
• Fresh ground black pepper, to taste

BISCUITS

• 3/4 cup skim milk
• 2 1/4 tsp apple cider vinegar
• 2 cups plus 2 tbsp whole-wheat pastry flour, divided
• 1 tbsp baking powder
• 1 tsp baking soda
• 1/8 tsp sea salt (optional)
• 1 tbsp safflower or olive oil

INSTRUCTIONS:

1. Preheat oven to 450°F.

2. Prepare filling: Heat a large cast-iron or ovenproof nonstick pan over medium-high for 1 minute.  Mist with cooking spray.  Sauté chicken until no longer pink, 3 minutes.

3. Add onion and carrots.  Saute until onion is slightly browned, about 5 minutes.  Add peas and saute for another minute or until thawed.

4. Stir in broth and thyme and cook until broth is warmed, about 2 minutes.  Sit in 2 tbsp whole-wheat flour and reduce heat to medium.  Stir constantly until broth is thickened, about 2 minutes.  Season with pepper and turn off heat, but do not remove pan from element.

5. Begin preparing biscuits: Pour milk in a cup, then add vinegar to milk.  Let stand for 2 minutes.

6. In a large mixing bowl, blend 2 cups whole-wheat pastry flour, baking powder, baking soda and salt, if desired.  Stir in milk-vinegar mixture, a 1/4 cup at a time, add oil, and then add remaining 2 tbsp whole-wheat pastry flour.  (The dough will be slightly sticky.  If it is too sticky, add another tbsp of flour.)

7. Using your hands, form 12 small biscuits, about 1 1/2 to 2 inches in diameter.  (If the biscuits are exceptionally sticky, dust your hands with a little bit of flour to make it easier to form them.)  Ladle chicken-vegetable mixture into 4 large ramekins, individual casserole dishes or soup tureens, about 3/4 cup per serving.  Place 3 biscuits on top of each ramekin and place all ramekins into a cookie sheet or baking pan lined with aluminum foil.  (The biscuits will bake on top of chicken-vegetable mixture.)  Place pan on rack in middle of oven.  Bake for 10 minutes or until chicken-vegetable mixture is bubbling and biscuits are slightly browned on top.  To serve, place ramekins on individual plates, as they will be too hot to handle.