Healthy Chicken Pot Pie Recipe?!
Healthy Chicken Pot Pie Recipe?
i just seen a really quick chicken pot pie recipe and for one eighth of the recipe 509 CALORIES! Any ideas?
Answers:
ENLIGHTENED CHICKEN POT PIE:
Cuddle up with comfort food that's ― gasp! ― healthy.
Soothe your carb-craving soul without the guilt. This chicken pot pie delivers comfort at a fraction of the salt and fat of the traditional variety.
Makes 6 servings.
2 cups low-sodium nonfat chicken broth
1 cup chopped onion
1/2 lb new potatoes, unpeeled and diced
1/2 tsp dried thyme
1/4 cup cornstarch
1 cup skim milk
1 small zucchini, diced
1 yellow squash, diced
1 green bellpepper, diced
1 red bell pepper, cored, seeded and diced
1 cup sliced mushrooms
1/2 tsp salt
1/8 tsp pepper
1 tsp Dijon mustard
1 tsp Worcestershire sauce
2 cups diced cooked chicken breast (one 10-oz package)
Topping
2 1/4 cups reduced-fat Bisquick
3/4 cup skim milk
Preheat oven to 450°F. Bring 1 cup broth to a boil in a large pot. Add onion and cook 3 minutes, until soft, then add remaining 1 cup broth, potatoes and thyme. Bring to a boil and cook 8 minutes, until potatoes are tender. Meanwhile, combine cornstarch and 1 cup skim milk and stir until smooth. To cornstarch-milk mixture, add zucchini, yellow squash, red and green peppers, mushrooms, salt, pepper, mustard, and Worcestershire. Bring to a boil and cook about 5 minutes. Stir in chicken and remove from heat. Pour into a 9" deep-dish pie plate. To make the topping, combine Bisquick and skim milk in a bowl. Using hands, lay topping over filling surface and tap it down. Bake 15 minutes or until top is golden.
Nutritional analysis per serving: 362 calories, 23 g protein, 55 g carbohydrates, 3.5 g dietary fiber, 5.1 g fat (1.2 g saturated fat), 41 mg cholesterol, 1,038 mg sodium
I use a similar recipe but use Healthy Request reduced fat and sodium Cream of Chicken soup and 1/2 teaspoon of dried Tarragon.
Unfortunately, the good taste in the chicken pot pie is from the fat in it. I once made Paula Deen's recipe and it called for heavy cream and puff pastry. It was so heavy. My opinion is that you have to have that flaky crust or it just isn't chicken pot pie. I would definitely keep the crust recipe the same. For the filling, if it calls for heavy cream, use low fat milk instead. Use all white meat since it's lower in fat. If you think about it, 500 calories for a meal is pretty good. Look at what an average dinner is once everything is on your plate. It can easily go over 500 calories. Good luck on your cooking!
Easy Chicken Pot Pie
* 2 frozen pie shells
* 1-10 3/4 oz cream of mushroom soup
* 1/2 C. milk
* 1 bag frozen mixed vegetables
* 2 C. cooked chopped chicken
* 1 tsp. minced garlic
* 1 small onion
* Coarse ground black pepper, to taste
PREPARATION:
Preheat oven to 375 degrees.
Take pie shells out of freezer, separate, lay one pie shell flat, leaving the other in the pie pan, and thaw for 10 minutes. Meanwhile, defrost frozen veggies in microwave; chop and sautee onion. Mix chicken, defrosted veggies, sauteed onion, garlic, soup and milk in large mixing bowl. Pour into pie shell; top with flattened pie shell. Pinch edges together and poke holes in top crust. Bake for about 30-40 minutes or until crusts are done.