Post by Loupy on Jan 8, 2012 18:53:25 GMT -7
Chicken Pot Pie Skinny-fied!
By Nancy Fox
www.skinnykitchen.com
Chicken pot pie is considered the ultimate comfort food. It’s a savory pie filled with a luxurious chicken stew. It’s been popular forever! When you take that first bite it always provides a warming feeling and really satisfies an empty stomach. One big problem-it’s actually one of the 30 worst foods in America. Why? Because a typical chicken pot pie you buy in the freezer section has a shocking 680 calories and 48 grams of fat. That’s just for the original kind. I know you’re thinking you’ll never be able to eat this dreamy pot pie again, right? Don’t worry because using skinny ingredients like boneless, skinless chicken breasts, reduced- fat milk, reduced-sodium chicken broth, plus adding a whole lot of vegetables, you still can, guilt-free! It doesn’t need the top and bottom crust either. It’s served spooned onto a plate or bowl and garnished with a flaky biscuit. Relax and enjoy this fabulous pie.
Prep and Cook Time: 25 minutes
Bake Time: 14 minutes
Serves 8
Ingredients
3 cups Swanson’s reduced-sodium chicken broth
1½ cups onions, chopped
1 cup potato, peeled and cubed (½ inch cubes)
1 cup sweet potato, peeled and cubed (½ inch cubes)
1 cup carrots, peeled and chopped
1 cup celery, sliced
1 lb chicken breasts (boneless, skinless), cut into bite-size pieces
1½ cups frozen peas (not defrosted)
1½ cup reduced-fat milk
½ cup plus 1 tablespoon all purpose flour
2 tablespoons fresh thyme, chopped or 1 teaspoon dried
¼ teaspoon salt
¼ teaspoon fresh ground black pepper
1 pkg. Pillsbury Golden Layer Flaky Biscuits (100 calories for each biscuit)
Instructions
1. Preheat oven to 350 degrees.
In a large pan, add the chicken broth and bring to a boil.
2. Stir in the onions, potato, sweet potato, carrots, and celery.
Bring back to a boil, reduce heat and cover.
Simmer for 6 minutes.
3. Add the chicken pieces and frozen peas, breaking them up.
Bring back to a boil, turn the heat to simmer, cover, and cook for 5 minutes.
4. Place a colander into a large bowl.
Pour the chicken, vegetables and broth into the colander.
Add the strained broth back to the pan.
Set aside the chicken and vegetables.
5. In separate small bowl, add the flour.
Gradually add the milk to the flour stirring with a whisk, until well blended.
6. Increase the heat to medium with the broth.
Stir in the milk/flour mixture with a whisk.
Cook for 5 minutes or until thicken. Stir often.
7. Add back the chicken and vegetables, along with the thyme, salt and pepper.
Mix well.
8. Coat an 11 x 7 baking dish (see Shopping tip) with cooking spray and pour in the chicken stew.
9. Open the package of biscuits, separate them and place on top of the chicken stew.
Line them evenly over the top.
10. Place the pie on a foil lined baking sheet and bake for 14 minutes until the biscuits are golden brown.
11. To serve, spoon into each bowl and top with one biscuit.
There will be two extra biscuits for whoever desires.
Food Fact
The pot pie dates back to the medieval era. In fact, savory pies were an important part of any royal chef’s menu. Recipes for pot pies appeared back in 1877. In those days they used a deep pot lined with a crust. They didn’t eat the crust. It was there to protect the stew from the flavor of the metal. Swanson’s introduced the first frozen pot pie in 1951!
Shopping Tip
You can find Pillsbury Biscuits in most large supermarkets in the refrigerated section where they display all the “ready to bake” items. Look for ones that have 100-110 calories a biscuit.
The 11 x 7 baking pan is the same as a 2 quart baking pan. If you’re looking to buy a reasonably priced clear glass Pyrex baking dish click here
Storage Tip
If you’re cooking for one or two people, don’t let this stop you from making this wonderful pot pie. It freezes great. Divide the leftovers into single serving containers and freeze.
Nutritional and Points Information
Weight Watchers (old points) 5
Weight Watchers POINTS PLUS 7
SKINNY FACTS: For one serving
266 calories
6g fat
38g carbs
20g protein
4g fiber
653mg sodium
8g sugar
© Skinny Kitchen . All Rights Reserved.
By Nancy Fox
www.skinnykitchen.com
Chicken pot pie is considered the ultimate comfort food. It’s a savory pie filled with a luxurious chicken stew. It’s been popular forever! When you take that first bite it always provides a warming feeling and really satisfies an empty stomach. One big problem-it’s actually one of the 30 worst foods in America. Why? Because a typical chicken pot pie you buy in the freezer section has a shocking 680 calories and 48 grams of fat. That’s just for the original kind. I know you’re thinking you’ll never be able to eat this dreamy pot pie again, right? Don’t worry because using skinny ingredients like boneless, skinless chicken breasts, reduced- fat milk, reduced-sodium chicken broth, plus adding a whole lot of vegetables, you still can, guilt-free! It doesn’t need the top and bottom crust either. It’s served spooned onto a plate or bowl and garnished with a flaky biscuit. Relax and enjoy this fabulous pie.
Prep and Cook Time: 25 minutes
Bake Time: 14 minutes
Serves 8
Ingredients
3 cups Swanson’s reduced-sodium chicken broth
1½ cups onions, chopped
1 cup potato, peeled and cubed (½ inch cubes)
1 cup sweet potato, peeled and cubed (½ inch cubes)
1 cup carrots, peeled and chopped
1 cup celery, sliced
1 lb chicken breasts (boneless, skinless), cut into bite-size pieces
1½ cups frozen peas (not defrosted)
1½ cup reduced-fat milk
½ cup plus 1 tablespoon all purpose flour
2 tablespoons fresh thyme, chopped or 1 teaspoon dried
¼ teaspoon salt
¼ teaspoon fresh ground black pepper
1 pkg. Pillsbury Golden Layer Flaky Biscuits (100 calories for each biscuit)
Instructions
1. Preheat oven to 350 degrees.
In a large pan, add the chicken broth and bring to a boil.
2. Stir in the onions, potato, sweet potato, carrots, and celery.
Bring back to a boil, reduce heat and cover.
Simmer for 6 minutes.
3. Add the chicken pieces and frozen peas, breaking them up.
Bring back to a boil, turn the heat to simmer, cover, and cook for 5 minutes.
4. Place a colander into a large bowl.
Pour the chicken, vegetables and broth into the colander.
Add the strained broth back to the pan.
Set aside the chicken and vegetables.
5. In separate small bowl, add the flour.
Gradually add the milk to the flour stirring with a whisk, until well blended.
6. Increase the heat to medium with the broth.
Stir in the milk/flour mixture with a whisk.
Cook for 5 minutes or until thicken. Stir often.
7. Add back the chicken and vegetables, along with the thyme, salt and pepper.
Mix well.
8. Coat an 11 x 7 baking dish (see Shopping tip) with cooking spray and pour in the chicken stew.
9. Open the package of biscuits, separate them and place on top of the chicken stew.
Line them evenly over the top.
10. Place the pie on a foil lined baking sheet and bake for 14 minutes until the biscuits are golden brown.
11. To serve, spoon into each bowl and top with one biscuit.
There will be two extra biscuits for whoever desires.
Food Fact
The pot pie dates back to the medieval era. In fact, savory pies were an important part of any royal chef’s menu. Recipes for pot pies appeared back in 1877. In those days they used a deep pot lined with a crust. They didn’t eat the crust. It was there to protect the stew from the flavor of the metal. Swanson’s introduced the first frozen pot pie in 1951!
Shopping Tip
You can find Pillsbury Biscuits in most large supermarkets in the refrigerated section where they display all the “ready to bake” items. Look for ones that have 100-110 calories a biscuit.
The 11 x 7 baking pan is the same as a 2 quart baking pan. If you’re looking to buy a reasonably priced clear glass Pyrex baking dish click here
Storage Tip
If you’re cooking for one or two people, don’t let this stop you from making this wonderful pot pie. It freezes great. Divide the leftovers into single serving containers and freeze.
Nutritional and Points Information
Weight Watchers (old points) 5
Weight Watchers POINTS PLUS 7
SKINNY FACTS: For one serving
266 calories
6g fat
38g carbs
20g protein
4g fiber
653mg sodium
8g sugar
© Skinny Kitchen . All Rights Reserved.
