This is a healthier variation on chicken pot
pie. Reduced-fat biscuits replace the buttery crust covering a steaming pot of
chicken and vegetables.
ingredients- 2 teaspoons olive oil
- 2 cups (140 g) mushrooms, sliced
- 1/2 teaspoon garlic, minced
- 4 cups (950 ml) low sodium chicken broth
- 1 medium potato, diced
- 1 1/2 cups (183 g) carrot, sliced
- 1 cup (150 g) green bell pepper, chopped
- 3/4 cup (75 g) celery, sliced
- 1/4 cup (31 g) all purpose flour
- 1/4 cup (60 ml) water
- 3 cups (420 g) cooked chicken breast
- 1/2 teaspoon black pepper
- 1 cup (125 g) reduced-fat biscuit baking mix, see recipe HERE
- 1/3 cup (60 ml) skim milk
- Preheat the oven to 400°F (200°C, or gas mark 6). Heat the olive oil in a large heavy saucepan over medium heat. Add the mushrooms and garlic; sauté 5 minutes. Add chicken broth, potato, carrot, green bell pepper, and celery; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are just tender. In a cup, stir together the flour and water until smooth; stir into broth mixture. Add the chicken and black pepper; bring to a boil, stirring constantly. Pour into a 2-quart (1.9 L) baking dish coated with nonstick vegetable oil spray. Stir together the baking mix and skim milk to make a soft dough. Drop by tablespoonfuls onto the chicken mixture. Bake 20 to 25 minutes or until topping is golden.
5 SERVINGS
-------------------------------------------------------------------------------------------
Each with: 397 Calories (23% from Fat, 36% from Protein, 41% from Carb); 36 g Protein; 10 g Total Fat; 2 g Unsaturated Fat; 5 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 41 g Carb; 4 g Fiber; 7 g Sugar; 499 mg Phosphorus; 116 mg Calcium; 468 mg Sodium; 1093 mg Potassium; 4871 IU Vitamin A; 16 mg ATE Vitamin E; 35 mg Vitamin C; 72 mg Cholesterol
-------------------------------------------------------------------------------------------
EmoticonEmoticon