Chicken and Rice Stew

4to 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

11⁄4 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.

Carrot and Potato Medley

1⁄2 cup (1 small) sliced carrot

1⁄2 cup (1 medium) peeled, and cubed potato

1⁄2 cup reduced-sodium chicken broth

2to 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.

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KitchenAid 5 Speed Professional Blender manual Chicken and Rice Stew, Carrot and Potato Medley

Models: 5 Speed Professional Blender