Chicken Pot Pie on the Menu Tonight!!!!

Breakfast

Kashi Granola Bar

Calories: 120

Lunch

South Beach Living Turkey & Backon Club
Calories: 240

Snack

V-8 Low Sodium

Dinner

Chicken and Biscuit Pot Pie
Calories: 400

Chicken and Biscuit Pot Pie Recipe

*courtesy of Ellie Krieger

Ingredients

For the Filling:

• cooking spray
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks
• 4 teaspoons olive oil
• 1 medium onion, chopped
• 2 celery stalks, chopped
• 2 medium carrots, chopped
• 2 medium potatoes, diced and already boiled
• 2 cloves garlic, minced
• 1 1/2 cups of lowfat milk
• 1/4 cup all-purpose flour
• 1 cup low-sodium chicken broth
• 1 1/2 tablespoons fresh thyme leaves

For the biscuit crust:

• 1/2 cup whole-wheat flour
• 1/2 cup all-purpose flour
• 3/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 3 tablespoons cold unsalted butter, cut into small pieces
• 2 tablespoons canola oil
• 1/2 cup lowfat buttermilk
  

Directions


To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual ramekins.

Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl.

Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots, and celery and cook until the vegetables begin to soften, about 3 minutes. Add the potatoes, garlic and remaining salt and pepper and cook for 2 more minutes. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or ramekins.

To make crust: Put the whole-wheat flour, baking powder, baking soda and salt into a food processor and pulse for a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.

Add the buttermilk then oil to the food processor and pulsa until moistened. Do not over mix. Drop the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.

Prep Time: 25 min
Inactive Prep Time: 20 min
Cook Time: 20 min
Serves 6

Nutritional analysis per serving

Calories 400
Total Fat 14g
Sat Fat 5.7g
Mono Fat 7.7g
Poly Fat 2.7g
Protein 31g
Carb 31g
Fiber 5g
Cholesterol 82mg
Sodium 600mg


This recipe is fairly easy to put together and its a great way to show you that you really can eat anything you want on a diet BUT with a few changes. Using lowfat, low sodium, fat-free, and sugar-free can really cut the calories for you.





***Oh Anna your mom would love me to teach you this healthy chicken pot pie recipe :)