You will need:
4 or 5 split chicken breasts (with or without bones and skins)
6 or 7 carrots (peeled or unpeeled depending on how you are used to them)
5 or 6 stalks of celery broken in half.
2 or 3 slices of yellow onion, diced as fine as possible.
Put everything but 6 carrots into a large pot, bring to a rapid boil, reduce heat and cover.
After about 15 minutes scoop debris from sides of pot and re-cover at a low boil.
After about an hour remove the old celery, add one or two new stalks and the rest of the carrots.
Continue cooking at a light boil or strong simmer on low.
When you can easily pull the skins off the meat and the meat off the bone without a struggle or you can rip apart the breast meat on a plate or baking dish with just two forks the chicken is cooked.
Remove the carrots and set them aside as a side dish.
Remove the celery and dispose or use as a side dish (some people do like cooked celery).
Break all the chicken into nice size, easy to eat pieces in that dish.
Now we make the rue.
In a fairly large sauce pan or frying pan melt 3/4 of a stick of butter or margarine. Do not allow it to burn much as this is a white rue!
Turn off the heat when most of the stick is melted.
Sprinkle in Wondra flour and mix with a nylon serving spoon until you get clumps or balls of yellowish flour and butter.
Ladle in some of the hot chicken stock from the pot and stir. Use a slotted spoon and your serving spoon to press away the lumps. Keep adding stock until the mixture is not too thick and not too thin. A bit thicker than traditional chicken or turkey gravy served hot from.
Add the chicken into this pot. If you pot is small you may have to make two batches.
Makes about 6-8 servings servings that are 300 – 350 calories with the bread and carrot. Rice adds 100 calories for 1/4 to 1/3 cup per person (no butter or margarine added, you are covering it with chicken sauce) and another 100 calories for the salad with low-fat dressings. A complete dinner of 7 servings averages to 500-600 calories not including beverage. You can reduce the calories by not using the rice.
This is not truly heart healthy, but in moderation it fits into a daily weight reduction diet of 1600 to 1800 calories. For more intense diets, reduce the size of the portion or get rid of the bread and add less sauce (but maybe keep the salad rather than drop it for the 100 calorie reduction).
Based on seven servings:
1 serving is about 10-12 ounces of chicken
1 to 2 pats of butter or margarine
1/2 to whole carrot
4 to 5 table spoons of flour
4 to 6 ounces of chicken stock with chicken fat (1/4 cup of chicken broth)
A dash of salt and pepper with a little onion, celery and carrot flavor.
This should satisfy, even on the harshest of diets!
Cholesterol and fat are within acceptable limits, depending on whatever else you ate that day.
For that he-person who doesn't care, use two slices of bread, some more rice and extra chicken (about a serving and a half of chicken and rice). That puts you up to 700 or 800 calories and that is close to or within the national guideline for a given meal (which is 700 calories).