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A New You

Eat Well – Look Great

A New You
Weightloss Food & Cooking

Chicken Pot Pie

New You

Chicken pot pie is classic comfort food and great one dish meal but just because its rich and creamy doesn’t mean it has to be off limits in a healthy diet. This dish registers just 30 percent of the calories from fat and the root vegetables help balance the flaky topping. You can also bake this in individual (10-ounce) ramekins for the same amount of time.

 

Lighter Chicken Pot Pie

Ingredients

  • 3 cups fat-free, less-sodium chicken broth
  • 1 1/2 cups frozen green peas, thawed
  • 1 cup (1/2-inch) cubed peeled baking potato
  • 1 cup (1/2-inch) cubed peeled sweet potato
  • 1 cup (1/2-inch) cubed peeled celeriac (celery root)
  • 1 cup (1/2-inch-thick) slices parsnip
  • 1 (10-ounce) package frozen pearl onions
  • 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
  • 2/3 cup all-purpose flour (about 3 ounces), divided
  • 1 1/2 cups fat-free milk
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh thyme
  • 1 1/2 teaspoons salt
  • 1 teaspoon freshly ground black pepper
  • Cooking spray
  • 1 sheet frozen puff pastry dough, thawed

Method

  1. Preheat oven to 400°.
  2. Bring broth to a boil in a large pan.
  3. Add peas, potato, sweet potato, celeriac, parsnip and onions to pan; cover, reduce heat, and simmer for 6 minutes.
  4. Add chicken; cook for 5 minutes or until chicken is done.
  5. Remove chicken and vegetables from broth with a slotted spoon; place in a large bowl.
  6. Increase heat to medium. Lightly spoon flour into dry measuring cups; level with a knife. Place all but 1 tablespoon flour in a medium bowl; gradually add milk to bowl, stirring with a whisk until well blended.
  7. Add milk mixture to broth; cook for 5 minutes or until thickened, stirring frequently.
  8. Stir in chicken mixture, parsley, thyme, salt, and pepper.
  9. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray.
  10. Sprinkle remaining 1 tablespoon flour on a work surface; roll dough into a 13 x 9-inch rectangle.
  11. Place dough over chicken mixture, pressing to seal at edges of dish.
  12. Cut small slits into dough to allow steam to escape; coat dough lightly with cooking spray.
  13. Place dish on a foil-lined baking sheet.
  14. Bake at 400° for 16 minutes or until pastry is browned and filling is bubbly.

Serves 8 – Serving Size 1/8 – Nutrition Per Serving
Calories: 388, Fat: 13g, Protein: 22g, Carbohydrate: 45g, Fibre: 4g