A pot pie to avoid pot belly
| • | Wrap it up! |
By Elaine Magee
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Frozen family-favorite made over with lighter filling, more-fiber crusts
Q. My family is totally addicted to frozen chicken pot pies, and I really want to make a healthier version for them while they are home for summer (two of my kids will be home from college).
A. Your typical chicken pot pie has fat, saturated fat and calories coming at you from three directions; the top crust, the creamy filling and the bottom crust. We are making a lower-fat, higher-fiber crumb topping to replace the top pie crust, and we are making a lighter filling, using only a couple teaspoons of olive or canola oil to saute lots of vegetables. The cream sauce is made with 2 tablespoons of whipped butter, fat-free half and half and skinless chicken breast. If you want to keep the bottom crust, choose a whole-wheat pie crust if possible. Or, if you are really feeling like trimming calories and fat grams, the pot pie can be bottomless as well.
CHICKEN POT PIE WITH OPTIONAL BOTTOM CRUST
If you want to trim some prep time, substitute 1 2/3 cups Bertolli Mushroom Alfredo (bottled) for the homemade white sauce. You can also make this dish with or without the bottom crust.
A similar serving size (1 1/2 cups) of frozen chicken pot pie contains 825 calories, 51 grams fat, 14 grams saturated fat and possibly contains some trans fat, too.
Filling:
Homemade white sauce option:
Topping:
Preheat oven to 400 degrees. Set piecrust, if desired, in a 9-inch deep-dish pie pan if not already in one or divide crust into 5 equal circles if using individual pot pie dishes. If making individual pot pies, place each of the crust circles into an individual dish or ramekin about 4 to 4 1/2 inches wide, set aside.
Pour 2 teaspoons oil into a medium nonstick saucepan over medium-high heat. When hot, stir in the onion, celery and carrot and saute for a few minutes. Stir in the garlic and continue to saute for another minute. Scoop this mixture into a medium bowl and set aside.
Combine light cream cheese, half and half and flour in a small food processor (or electric mixer) pulsing until smooth. In same medium saucepan over medium-high heat, pour in the cream cheese mixture and continue to stir and gently boil until it thickens (about 2 minutes). Turn off the heat and stir in the pepper, sauteed vegetables and diced chicken. Spoon mixture into the crust-lined pie plate or if making individual pot pies, divide the filling between the 5 individual dishes (about 1 1/4 cups).
For the topping, in medium-size bowl, combine the panko, oats, Parmesan cheese and parsley flakes. Spread topping over the top of the large pot pie or 5 small pot pies. Coat the top generously with canola or olive oil cooking spray. Place pot pie(s) on a cookie sheet and bake in oven for about 30 minutes (for one large pie) or 20 minutes (for individual pies) or until crust is nicely browned.
Makes 5 servings.
Elaine Magee is a registered dietician and author of "Food Synergy." Find out more at www.recipedoctor.com.
