by ADMIN on MARCH 23, 2012
I never really imagined myself making chicken pot pie.
Seems like one of those comfort foods that only taste good when made with lots of butter and cream. It has a crust for goodness sake!
But here I am. Making chicken pot pie. Healthfully I might add.
And let me tell you: I’ll be making this sucker again. Fo sho.
Leave it to me to not only double the veggies, but to substitute edamame in place of green peas. Double the protein, double the pleasure, right?
And that crust? It’s whole wheat. Oh – and only has 2 Tablespoons of butter. Yup.
Takes a bit longer to make than my other recipes, but let me tell you — it’s well worth the time investment. Plus if you play your cards right you’ll have left-overs.
Unless you go back for seconds and thirds. Veggie-Packed Chicken Pot Pie Prep time: 45 mins Cook time: 45 mins Total time: 1 hour 30 mins Serves: 6 Healthy chicken pot pie with edamame, corn, carrots and a whole wheat low-fat crust.
½ cup white flour
½ cup wheat flour
½ tsp Italian seasoning
½ tsp baking powder
¼ tsp salt
2 Tbsp butter
⅓ cup skim milk
2 Tbsp olive oil
1 medium yellow onion, diced
3 large carrots, peeled and diced
3 garlic cloves, minced
½ cup white flour
4 cups low sodium chicken broth
2 cups frozen shelled edamame
1 cup frozen corn
salt and pepper
3 large chicken breasts
1 Tbsp olive oil
Saute the chicken on medium in 1 Tbsp olive oil in a large saute pan, covered. Flip once the top has become opaque, recover, and cook until chicken is cooked through. Remove from pan and let cool on a plate.
While the chicken is cooking, make the crust: Combine the white flour,wheat flour, italian seasoning, baking powder and salt in a medium-sized bowl.
Cut in the butter until the mixture become gritty.
Stir in the milk.
Kneed on a lightly floured surface for about 1 minute. Set aside.
Preheat the oven to 375F
In a large saute pan, add 2 Tbsp olive oil, onions and garlic. Saute for 1 minute, then add carrots and cook, covered, until softened - about 8 minutes.
Add flour and stir to coat the vegetables.
Slowly add the broth, whisking constantly until the sauce is smooth. Bring to a boil, reduce heat, and simmer (whisking occasionally) until sauce is thickened - about 5 to 7 minutes.
Stir in edamame and corn (they do not need to be defrosted) and season with salt and pepper.
Pour into a 2 quart baking dish (a deep round one works well with the dough).
On a lightly floured surface, roll out the dough to be about an inch larger than the baking dish. Place the dough over the dish and fold the overhang inward while pinching to crimp the edge to the side of the dish. Cut vents in the dough.
Place dish on a rimmed baking sheet (to prevent spillage) and bake for 45 to 50 minutes, or until the crust is golden brown and the filling is bubbling.