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Whole Wheat Chicken Pot Pie

Chicken pot pie made healthier with milk instead of cream and a whole wheat crust

Yields 4 servings; per serving: 358 calories, 19 g fat, 12 g saturated fat, 30.6 g carbohydrates, 1098 mg sodium, 4.8 g fiber, 3.4 g subar, 11.5 g protein
Whole Wheat Chicken Pot Pie Photo
Yield: 4 servings

Ingredients

For the pot pie:

  • 2 Tbsp light butter (such as Smart Balance)
  • 1/2 cup carrots, diced
  • 3 ribs celery, diced
  • 1/2 small onion, chopped
  • salt and pepper to taste
  • 2 garlic cloves, minced
  • 2 tsp fresh thyme, mined or 1/2 tsp. dried thyme
  • 1/4 cup unbleached all purpose flour
  • 1 14 oz. can low sodium chicken broth
  • 2 Tbsp 2% milk
  • 1/2 cup pre-cooked boneless skinless chicken breasts, diced
  • 1/2 cup frozen peas
  • 1 pie crust or 6 biscuits

For the crust:

  • 3/4 cup whole wheat pastry flour
  • 1/2 tsp salt
  • 5 Tbsp butter or margarine (light butter is optional)
  • 4 - 5 Tbsp cold water

Instructions

  1. First, prepare the crust: Mix salt with flour, cut in butter until well blended. Add enough water until the dough forms and scrapes away from the bowl (about 4-5 Tbsp). Roll out onto well-floured surface into the shape of your dish and set aside.
  2. For the pot pie: Preheat oven to 425 degrees and adjust a rack to the lower-middle position.
  3. Melt the butter in a large pot over medium heat. Add carrots, celery, onion, and about 1/4 tsp. salt and cook until soft (6-7 minutes). Stir in the garlic and thyme and stir, then add the flour and mix.
  4. Slowly whisk in the chicken stock, then add the milk. Simmer until the mixture is thickened (5-10 minutes).
  5. Season the sauce with salt and pepper to taste. Stir the chicken into the sauce and continue to simmer. Stir in the peas and and then pour into a 9×13 lightly-greased baking dish.
  6. Top with pie crust or biscuits and bake until the top is golden brown and the filling is bubbly (about 20-25 minutes).
  7. Let cool for 5-10 minutes before serving.


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