Thank you so much for visiting my blog. This is a story about 1 girl and her journey to make herself and her family healthy spiritually, mentally and physically. Throughout my journey I have successes and "learning opportunities". I share them all here - the good, the bad and the ugly. As I grow and learn, I will share it here.

Tuesday, March 13, 2012

Chicken Pot Pie

Daniel came to me today and said, "Mom can you make a pot pie?'  I love them.  That got me looking around.  I came across this recipe and with a few simple adjustments, I was able to make it fit into our healthy eating plan.  This is an excellent dish, low in points, high in flavor, and very healthy. 

Next time will use fresh chicken stock - have not had time to make any yet.


Chicken Pot Pie
serving size:  1/6 recipe
Weight watchers points:  4 pp+



Ingredient:
Filling:
  • 1 can reduced sodium chicken broth, fat free (used bouillon this time)
  • 12 oz boneless, skinless chicken breasts
  • 1/2 c. chopped onion
  • 1/2 c. green onions
  • 3 cups mixed vegetables
  • 1/4 cup milk (I used fat free)
  • 1/4 c. white wheat flour
  • 1/4 tsp poultry seasoning
  • 1/4 tsp salt
  • 2 tbsp parsley

Biscuits:
  • 1 c. white wheat flour
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 tbsp parsley
  • 1/2 cup low fat buttermilk (I used fat free milk)
  • 2 tbsp chilled butter, cut into small pieces

Instructions:

    
  1. Bring broth to boil over medium heat in medium saucepan.  Add chicken.  Cover and remove from heat. Let Stand 20 minutes.  Remove chicken from broth and set aside.
  2. Add onion, green onion to broth.  Simmer 10 minutes. 
  3. Meanwhile, combine dry ingredients in large Ziploc bag; add milk.  Mix into smooth paste.
  4. Stir into onion mixture.  Stir over medium heat until mixture thickens - 2-3 minutes
  5. Use two forks, shred chicken into small pieces.  Add mixture, along with mixed vegetables and parsley.  Set aside.
  6. Preheat oven to 350 degrees.
  7. Mix dry ingredients together, add parsley.  Using pastry blender, two knives or fingertips. work butter into mixture until it resembles coarse crumbs.
  8. 
  9. Add buttermilk; toss gently with fork until flour mixture is just moistened.  Do not over mix.
  10. Dough will be sticky.
  11. Turn onto floured surface and knead gently mix together.  Roll into 1/2 inch thickness.  Using a floured biscuit cutter or water glass, cut out biscuits with a straight motion.
  12. Gather scraps, roll out again and cut more biscuits for a total of 6 biscuits.
  13. Reheat chicken mixture.  Transfer to 2-quart casserole.  place biscuits on top.  Bake 15-20 minutes, or until biscuits have risen and are golden brown.

Recipe adapted from:  http://www.checkyourhealth.org/



Chicken Pot Pie with 1 cup strawberries and baby carrots
Whole plate = 4 pp+


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