This simple stew can be served at an elegant dinner paired with some vibrant green beans and whole grain rice or you can scoop it into mugs to cozy up for a family movie night. Based on a classic French dish that is finished with cream, this low-fat version is heart healthy but still silky with a rich texture. Watching your cholesterol never tasted so good.

Serves 4

Ingredients

  • 4 boneless, skinless chicken breasts (about 150 g [0.33 lb] each)
  • 1 medium carrot, peeled
  • 1 medium onion, peeled and sliced in half
  • 2 bay leaves
  • 1 sprig fresh thyme
  • 4 cups (1 L) low-sodium chicken stock
  • 2 tbsp (30 ml) olive oil
  • 2 tbsp (30 ml) flour
  • ¼ cup (60 ml) plain 2% yogurt without gelatin
  • 7-8 fresh sage leaves, chopped fine
  • Salt and pepper

Method

  1. Cut the chicken breasts into bite-size pieces (about 1” in size).
  2. Put the cubed chicken in a pot with the carrot, onion, bay leaves, thyme and the chicken stock. Bring to a boil and then simmer for about 15 minutes or until chicken is cooked through but still tender.
  3. Drain and reserve stock. Set aside the chicken. Discard the vegetables.
  4. In a small saucepan heat olive oil over medium heat. Add the flour and stir constantly about 2-3 minutes to make a roux (a light brown paste) that will thicken your sauce. Take the roux off the heat and allow to cool slightly.
  5. Add 2 cups of the reserved chicken stock and put back over medium heat. Stir or whisk constantly until mixture thickens. Allow to boil and then remove from heat.
  6. Add the yogurt, whisk to combine.
  7.  Taste and adjust seasoning if necessary. Whisk in the sage.
  8. Add the chicken to the sauce and serve immediately.

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