Mar 23, 2011

Eating Healthy

This Isn’t Swanson’s Chicken Pot Pie

3 cups fat-free chicken broth
1 1/2 cups frozen green peas, thawed (pleeeeze don’t use canned peas!)
1 cup (1/2-inch) cubed baking potato (I leave the peel on, but do as you please)
1 cup (1/2-inch) cubed sweet potato (again, I like the peel for the extra fiber, but peel them if you choose)
1 cup (1/2-inch) cubed celeriac (celery root)
1 cup (1/2-inch-thick)slices parsnip
1 (10 ounce) package frozen pearl onions (thawed)
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 (skim milk)
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh thyme (if using dried, see Substitution Solutions)
1 1/2 teaspoons salt
1 teaspoon freshly ground black pepper
Cooking spray
1 sheet frozen puff pastry dough, thawed
Preheat oven to 400°
Bring broth to a boil in a large Dutch oven.
Add peas and next 5 ingredients (through onions) to pan; cover, reduce heat, and simmer for 6 minutes.
Add chicken; cook for 5 minutes or until chicken is done.
Remove chicken and vegetables from broth with a slotted spoon; place in a large bowl.
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.
Add milk mixture to broth; cook for 5 minutes or until thickened, stirring frequently.
Stir in chicken mixture, parsley, thyme, salt, and pepper.
Spoon mixture into an 11×7-inch baking dish coated with cooking spray.
Sprinkle remaining 1 tablespoon flour on a work surface; roll dough out and place over chicken mixture, pressing to seal at edges of dish.
Cut small slits into dough to allow steam to escape; coat dough lightly with cooking spray.
Place dish on a foil-lined baking sheet.
Bake at 400° for 16 minutes or until pastry is browned and filling is bubbly.
Note: You can substitute the frozen puff pastry with 2 or 3 sheets of Phyllo dough (add one quick spray of non-stick spray between sheets and to the top sheet). Your results will be more like the pie pictured above.
YIELD: 8 servings
CALORIES 388 (30% from fat) / FAT 13 g / CARB 45.7 g / FIBER 4.4 g

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