12 Ingredients
  • 1/3 cup whole-wheat flour, spooned and leveled
  • 1/3 cup plus 2 tablespoons all-purpose flour, spooned and leveled
  • 1 teaspoon baking powder
  • Coarse salt and ground pepper
  • 1 large egg white
  • 3 tablespoons plus 2 teaspoons vegetable oil, such as safflower
  • 1 cup low-fat (1 percent) milk
  • 5 carrots, thinly sliced
  • 5 celery stalks, thinly sliced
  • 1 box (10 ounces) frozen pearl onions, thawed
  • 1/4 teaspoon dried thyme
  • 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
Nutrition
459
23% daily value
4 servings
                                       
                                            high-​fiber
     

Fat

17% 11

Saturated

10% 2

Trans

- 0

Monounsaturated

- 2

Polyunsaturated

- 5

Carbs

14% 42

Carbs (net)

- 36

Fiber

24% 6

Sugars

- 11

Sugars, added

- 0

Protein

96% 48

Cholesterol

42% 127

Sodium

46% 1108

Calcium

26% 255

Magnesium

34% 143

Potassium

28% 1311

Iron

17% 3

Zinc

26% 3

Phosphorus

105% 732

Vitamin A

77% 696

Vitamin C

13% 11

Thiamin (B1)

48% 1

Riboflavin (B2)

53% 1

Niacin (B3)

119% 19

Vitamin B6

141% 2

Folate equivalent (total)

33% 132

Folate (food)

- 94

Folic acid

- 22

Vitamin B12

27% 1

Vitamin D

5% 1

Vitamin E

12% 2

Vitamin K

24% 29
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