Healthy and Low Fat Chicken Pot Pie


American, Autumn, Baking, Casserole, Cooking Methods, Course, Cuisine, Dinner, Main Dish, Meals, Recipes, Season, Type of Dish, Winter
  • By Sarah Koszyk, MA, RDN on
  • September 14th, 2015

22_FINAL Chicken Pot Pie5
Chicken pot pie just screams comfort food to me.
19_FINAL Chicken Pot Pie2
Anything with a crispy topping and a bubbling filling is a must for my taste buds. Sign me up and count me in for this fiesta.
15_Final Ramekin Chicken Pot Pie4
I know that many chicken pot pie recipes can be loaded with calories, carbs, and fat.
17_Cooked Chicken Pot Pie Bite
So I revamped this classic dish to make a healthy and low fat chicken pot pie recipe. It only has 210 calories per serving, 4.2 grams of fat, and is loaded with vegetables.
13_Final Ramekin Chicken Pot Pie
Enjoy a complete, well-balanced meal in one dish.

5.0 from 1 reviews
Healthy and Low Fat Chicken Pot Pie
 
Prep time
Cook time
Total time
 
Chicken pot pie just screams comfort food to me. Anything with a crispy topping and a bubbling filling is a must for my taste buds. Sign me up and count me in for this fiesta. I know that many chicken pot pie recipes can be loaded with calories, carbs, and fat. So I revamped this classic dish to make a healthy and low fat chicken pot pie recipe. It only has 210 calories per serving, 4.2 grams of fat, and is loaded with vegetables. Enjoy a complete, well-balanced meal in one dish.
Author:
Recipe type: Entree
Cuisine: American
Serves: 8 servings
Ingredients
  • 1 yellow onion
  • 2 carrots
  • 2 celery stalks
  • 2 small red potatoes
  • 1 parsnip
  • 1 cup frozen green peas
  • 1 pound boneless, skinless chicken breast
  • 3 cups reduced sodium chicken broth
  • ⅔ cup flour
  • 1 cup nonfat milk
  • ¼ cup chopped parsley
  • 2 Tablespoons thyme
  • 2 thin sheets of phyllo dough, thawed (may need an additional 1 sheet if making ramekins, too)
  • Salt & Pepper to taste
  • Cooking Spray
  • Hot sauce (optional)
Instructions

  1. Preheat oven to 400° Bake. Dice the onion. Chop the carrot, celery, potatoes, and parsnip.

  2. Cut the chicken into 1-inch cubes.

  3. Spray a dutch oven or pot with cooking spray over medium heat. Add the onions and cook for 3 minutes.

  4. Add the chicken and cook for 6 minutes. Remove the chicken and onions from the pot and put in a large bowl.

  5. Add the chicken stock, potatoes, carrots, celery, parsnips, and peas to the pot and bring to a boil. Reduce heat to medium. Cover and cook for 6 minutes.

  6. Remove the veggies from the pot with a slotted spoon and place the veggies in the same large bowl as the chicken and onions (it’s ok if you don’t get all the veggies out from the broth).

  7. In a small bowl, add the flour and gradually add the milk whisking until well blended.

  8. Add the milk and flour mixture to the broth and cook for 5 minutes over medium heat, stirring occasionally, until it thickens. Remove from heat. Add the parsley, thyme, salt and pepper to the broth mixture.

  9. Spray an 11 x 7 baking dish with cooking spray. Add the chicken and vegetables. (I also put everything into 2 little ramekins to make 2 mini chicken pot pies).

  10. Pour the broth mixture over the chicken and veggies.

  11. Place the phyllo dough sheets over everything and tuck in the sides. With a knife, place 4 slits down the middle.

  12. (If making chicken pot pie ramekins, too, fold the additional phyllo dough sheet in half. Use an upside-down empty ramekin to cut circles into phyllo dough). Spray the phyllo dough with cooking spray. Place the baking dish and ramekins on a foil lined pan so if anything bubbles over, you don’t have to clean your oven. Cook in the oven for 20 minutes.

  13. Remove and serve with hot sauce (if you like it spicy like I do).
Nutrition Information
Serving size: 2 cups Calories: 210 Fat: 4.2 Saturated fat: 0.6 Carbohydrates: 28.0 Sugar: 5.5 Fiber: 3.7 Protein: 16.3 Cholesterol: 28.1

 

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2 responses to “Healthy and Low Fat Chicken Pot Pie”

  1. Mary Vasquez says:

    I was real impressed with this recipe. My family and I enjoyed the healthy lowfat potpie. It was delicious and not lacking in any way, yummers!

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