Wednesday, October 05, 2011

A Lower Fat
Chicken Pot Pie
Just cause something is low fat does not mean you have to sacrifice the flavor!
3 - 5 oz chicken breasts
2 pkgs of frozen veggies (preferably something with at least carrots and peas)
1 large potato
1/4 cup onion, diced
1/4 cup celery, diced
Pie crust or puff pastry
3-4 tbsps of butter
1/4 cup of flour
2 cups of chicken broth
6-8 cups of water
1 egg
1/8 cup milk
Garlic powder
Dried Parsley
So many variations on this pie, but the key is to not use any milk or cream, but instead a little bit of butter and chicken broth.
You may use pre-cooked chicken, rotisserie chicken, or chicken breasts on the bone for a more flavorful chicken. My preferred method for cooking the chicken is boiling in water with salt and garlic powder. Cover chicken with water (approximately 6-8 cups) and add garlic powder and salt (1 tsp of garlic powder, 1-1/2 tsp of salt). Bring to slight boil until chicken is cooked-depending on thickness of chicken 20-30 mins.
While chicken is cooking, wash, peel, and dice your veggies. Saute them in a large pan over medium heat, add a dash of salt. Saute until veggies are fork tender.
Once chicken is cooked, shred or dice chicken and add to veggies with 2-3 tbsps of butter. Once butter is melted add flour by sprinkling generously over mixture. stir in and cook until flour is no longer visible. Slowly add the broth while stirring the mixture. Once mixed, let mixture set to thicken. If too watery, in a separate bowl, add 2 tbsps of flour to 1/2-3/4 cup of broth and mix until flour dissolves and add to mixture. If too thick, add more broth until it is the soupy consistency.
Line casserole pan with bottom layer of crust (if using pie crust) and pour mixture in. Cover with remaining dough and pinch crust to seal. Beat one egg with 1/8 cup of milk and brush over top for golden brown crust.
If using puff pastry, add mixture in empty casserole dish and cover with puff pastry. You may also brush top with egg wash for added color.
Bake @ 400 degrees (if using pie crust) for 30 minutes.
Bake @ 375 degrees (if using puff pastry) for 20-30 minutes.
Yield-8-10 servings
Again, variations are many in this recipe:
Pie Crust
store bought/homemade pie crust
biscuits/puff pastry
Use fresh or frozen, any combination as long as it contains carrots, celery and onions
Soupy Mixture
Make my recipe or use a can of chicken soup
Store bought, pre-cooked, on the bone, boneless