Eat Smart  |  Posted 10.07.14

Chicken Pot Pie

Chicken Pot Pie

A complete meal. Carrots provide beta carotene and fiber while the mushrooms are filled with B vitamins, copper and other minerals. Celery is rich in Vitamin C and folacin.

Makes 6 servings.

Ingredients

  • 1 cup diced carrot
  • 1 cup sliced mushrooms
  • 1/2 cup chopped celery
  • 1/2 cup frozen peas, thawed
  • 1/4 cup finely chopped onion
  • 1/4 cup all-purpose flour
  • 1 (12-ounce) can evaporated skimmed milk
  • 2 cups diced cooked skinless, boneless chicken breasts
  • 1/2 tsp pepper, optional
  • 1/2 tsp dried thyme leaves
  • 1 cup self-rising flour
  • 1 Tbsp canola oil
  • 1/2 cup skim milk

Instructions

Preheat over to 450 degrees. Coat a large skillet with nonstick cooking spray and place over medium-high heat. Add the carrots, mushrooms, celery, peas, and onion and sauté 5 minutes or until the vegetables are tender. Stir in the all-purpose flour. Gradually add the evaporated milk, stirring until the mixture thickens. Stir in the chicken, pepper, and thyme. Transfer the mixture into a 9-ince pie plate coated with nonstick cooking spray. Place the self-rising flour in a small bowl, cut in the oil with a pastry blender or two knives until the mixture is crumbly. Gradually add milk, stirring just until the ingredients are moistened. Drop the dough evenly by the spoonfuls onto the chicken mixture. Bake, uncovered, for 15 to 20 minutes, or until the crust is golden.

Nutritional Information

273 Calories, 24g Protein, 33g Carbohydrate, 5g Fat, 15% Calories from Fat, 1g Saturated Fat, 2g Dietary Fiber, 42mg Cholesterol, 414mg Sodium, Diabetic Exchanges: 2 very lean meat, 1.5 starch, 0.5 skim milk, 1 vegetable

Recipe from Merck, Eating Well Through Cancer