Whole Grain Chicken Pot Pie

Whole Grain Chicken Pot Pie
Summary

Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies and whole grains.

  • Prep time
    45 min
  • Servings
    8 Servings
  • Serving size
    1 1/4 cups
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 1/4 cups
  • Amount per serving Calories 290

  • Total Fat 9g
    • Saturated Fat 2.5g
  • Cholesterol 40mg
  • Sodium 400mg
  • Total Carbohydrate 33g
    • Dietary Fiber 5g
    • Total Sugars 7g
  • Protein 21g
  • Potassium 580mg

Choices/Exchanges: 2 Starch, 1 Nonstarchy vegetable, 1/2 Fat, 2 Lean protein

Ingredients

Ingredients

  • Nonstick cooking spray
    1
  • whole wheat flour
    2 cup
  • baking powder
    4 tsp
  • cold margarine (trans-fat-free)
    4 tbsp
  • parsley (dried)
    1 tbsp
  • skim milk
    1 cup
  • olive oil
    1 tsp
  • carrot(s) (diced)
    2
  • celery stalks (diced)
    2
  • large onion (diced)
    1
  • white (button) mushrooms (sliced)
    8 oz
  • cooked chicken (chopped)
    12 oz
  • flour
    2 tbsp
  • skim milk
    1 1/2 cup
  • salt
    1/4 tsp
  • black pepper
    1/2 tsp
Directions

Directions

  1. Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray and set aside.

  2. In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and milk, and gently stir to combine. Refrigerate until needed.

  3. Add the olive oil and a generous amount of cooking spray to a large nonstick sauté pan over medium-high heat. Add the carrots, celery, onion and mushrooms. Sauté for 10 minutes or until the vegetables are soft but not mushy.

  4. Stir in the cooked chicken.

  5. In a small bowl, whisk together the flour, skim milk, salt and ground black pepper. Add to the vegetable mixture and bring to a boil. Reduce to a simmer for 2 minutes. Remove from heat.

  6. Pour the chicken and vegetable mixture into the baking dish. Drop clumps of the whole wheat crust mixture on top of the chicken and vegetable mixture (the topping will be very sticky). Use a spoon to gently spread the topping.

  7. Bake for 20 minutes and serve.

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