Ingredients:
- 1 (10 oz) bag frozen stew vegetables (or 1 1/2 cups hard vegetables, cut up in 1 inch chunks, potato , carrot , and onion are traditional)
- 1 (10 oz) bag frozen broccoli florets or 1 (10 oz) bag cut green beans or 1 (10 oz) bag sliced fresh mushrooms
Directions:
- If starting with uncooked chicken, season with salt and pepper and brown in a 5 quart dutch oven or soup pot over medium heat. Remove and set aside.
- If using uncooked vegetables, saute for about 5 minutes.
- Add the chicken stock and bring to a boil. Add the chicken and hard vegetables only (you don't want to cook broccoli for a long time as it gets sulferous). Reduce heat to low and simmer covered for 20 to 30 minutes. Skim fat and residue occasionally if any comes to the top.
- Once that is going well, start boiling the water for noodles or make rice.
- After the stew has been simmering 10-15 minutes, start making the white sauce. In another saucepan, melt the butter over medium heat. Stir in flour until it is a smooth paste. Gradually stir in milk. Add 1 cup of hot broth from the stew and stir until smooth. Season with salt and pepper. Cook until thickened, stirring constantly.
- While you are waiting for the white sauce to thicken, add the green vegetable to the stew. When the white sauce has thickened up, add it to the stew. (Add noodles to boiling water, if you are making them.) Cover and let simmer 10 more minutes so the entire stew is nicely thickened.
- Just before serving, stir in the sour cream.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 301.55 Kcal (1263 kJ) | ||
| Calories from fat | 168.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.74g | 29% | |
|---|---|---|---|
| Cholesterol | 55.73mg | 19% | |
| Sodium | 1126.78mg | 47% | |
| Potassium | 572.1mg | 12% | |
| Total Carbs | 17.82g | 6% | |
| Sugars | 6.24g | 25% | |
| Dietary Fiber | 0.49g | 2% | |
| Protein | 17.03g | 34% | |
| Vitamin C | 5.7mg | 9% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.1mg | 0% | |
| Calcium | 135.3mg | 14% | |
| Amount Per 100 g | |||
| Calories | 100.32 Kcal (420 kJ) | ||
| Calories from fat | 56.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.23g | 29% | |
|---|---|---|---|
| Cholesterol | 18.54mg | 19% | |
| Sodium | 374.84mg | 47% | |
| Potassium | 190.32mg | 12% | |
| Total Carbs | 5.93g | 6% | |
| Sugars | 2.08g | 25% | |
| Dietary Fiber | 0.16g | 2% | |
| Protein | 5.67g | 34% | |
| Vitamin C | 1.9mg | 9% | |
| Calcium | 45mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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