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1
⁄2 cup (1 small) sliced
carrot
1
⁄2 cup (1 medium)
peeled, and cubed
potato
1
⁄2 cup reduced-sodium
chicken broth
2 to 3 tablespoons
whole milk
Place carrot, potato, and broth in saucepan.
Bring to a boil. Reduce heat to low and simmer,
uncovered, until vegetables are very tender, about
10 to 15 minutes. Cool 5 minutes.
Place cooled vegetable mixture and 2 tablespoons
milk in blender jar. Cover and blend at STIR about
10 seconds; scrape sides of blender jar, if necessary.
Blend at PUREE about 30 seconds; scrape sides of
blender jar every 10 seconds. Add 1 more
tablespoon milk, if necessary, blend at PUREE about
10 seconds. Store in refrigerator.
Yield: 4 (
1
⁄4 cup) servings.
Per serving: About 29 cal, 1 g pro, 5 g car, 0 g fat,
1 mg chol, 18 mg sod.
Carrot and Potato Medley
4 to 6 ounces boneless
and skinless chicken
breast, cut into
1-inch pieces
1
⁄2 cup sliced carrots
1
⁄4 cup uncooked long-
grain white rice
1
1
⁄4 cups reduced-sodium
chicken broth
Place chicken, carrots, rice, and 1 cup broth in
saucepan. Bring to a boil. Reduce heat to low
and simmer, covered, until most of the liquid is
absorbed, about 10 to 15 minutes. Cover and
cool 5 minutes.
Place chicken mixture and remaining chicken broth
in blender jar. Cover and blend at STIR about
10 seconds; scrape sides of blender jar, if necessary.
Blend at PUREE about 30 to 40 seconds; scrape
sides of blender jar every 10 seconds. Store in
refrigerator.
Yield: 6 (
1
⁄4 cup) servings.
Per serving: About 59 cal, 5 g pro, 7 g car, 1 g fat,
11 mg chol, 26 mg sod.
Chicken and Rice Stew