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Chicken 'a la King

  • 3 1/2 pound frying chicken
  • 6 cups chicken broth
  • 1/2 cup wild rice
  • 1/4 tsp. salt
  • 1/2 cup white rice
  • 1 large red bell pepper, diced
  • 1 12 oz. can mixed vegetables
  • 1 6 oz. can mushrooms
  • 1/6 tsp. nutmeg
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 3 tbsp. Cornstarch mixed with 6 tbsp. Water
  • 1 cup nonfat yogurt

Place chicken in large stockpot, cover with 7-8 cups water, bring to boil, and simmer 1 hour. Remove chicken, de-bone when cool. Skim broth, remove 3 cups to another saucepan, add wild and white rice, cook 30-45 minutes until tender. Bring remaining broth to boil for 10 minutes, add the rest of ingredients thru pepper and chicken. Slowly add cornstarch mixture, stirring constantly. Slowly add 1 cup of sauce into yogurt, add this back to chicken mixture and mix well. Serve over 3/4 cup rice.

Serves 8. 350 calories, 6 g fat, 18g protein, 36 g carb., 2 g. fiber.

Adapted from Graham Kerr's Gathering Place

This program is funded, in part, from the Expanded Food and Nutrition Education Program (EFNEP), which is supported by the National Institute of Food and Agriculture, U.S. Department of Agriculture, and the Pennsylvania (PA) Department of Human Services (DHS) through the PA Nutrition Education Tracks, a part of USDA’s Supplemental Nutrition Assistance Program (SNAP). To find out how SNAP can help you buy healthy foods, contact the DHS toll-free Helpline at 800-692-7462. Any opinions, findings, conclusions, or recommendations expressed in this publication are those of the author(s) and do not necessarily reflect the view of the U.S. Department of Agriculture. USDA is an equal opportunity provider and employer.