Monday, May 31, 2010
Chicken Pot Pie healthy version
According to wikipedia, a pot pie is a type of baked savory pie
with a bottom and top completely encased by flaky crusts
and baked inside a pie tin to support its shape.
Chicken Pot Pie is a popular American variation of the Pot Pie
usually served during the cold Winter months
but who's to say it cannot be enjoyed the rest of the year?
Why healthy? First, because instead of using regular pie crust
which utilizes butter (high fat ingredient), and shortening,
this recipe calls for phyllo dough.
A phyllo dough is a paper-thin sheet of raw, unleavened flour dough
used for making pastries popular in Middle Eastern, Greek, Indian regional cuisines.
This dough does not contain trans fat or cholesterol. I bought my phyllo
dough at an Indian market.
Second, I utilized a 10 ounce can of low sodium, low fat condensed
Cream of chicken soup.
Lastly, I got inspired by this dish from the book
"Healthy Family Meals" written by the American Heart Association.
I recommend the book to anyone wanting to make healthy versions of popular dishes.
Its a good way to introduce healthy cooking
as opposed to Saturdated Fat, salty fast foods laden foods
that permeate in our modern diets.
Chicken Pot Pie
- Cooking spray
- 4 sheets of phyllo dough
- 1 cup chopped Onions
- 1 cup carrots, cut crosswise
- 1 cup celery ribs cut diagonally
- 12 ounces of skinless and boneless chicken cut into 1 inch cubes
- 4 small red potatoes cut into 1.2 inch cubes
- 1 cup green beans (frozen or fresh) cut into 1/2 inch length
- Low fat, low sodium 10 ounce can of Cream of Chicken soup
- 1 cup chicken broth (home made or low sodium chicken broth)
- A dash of chicken seasoning
- 1/2 Teaspoon of dried thyme
- 1/4 teaspoon of paprika
- 1/4 teaspoon of pepper
1. Preheat the overn at 350 F. Line a baking sheet with aluminum foil.
2. Spray a pan with the cooking spray.
3. In a skillet, dutch oven or wok pan heat 1.5 teaspoons of oil
over medium high heat.
4. Saute the onions, carrrots and celery. Stir often for about 5 minutes
or until they begin to soften.
5. Put the chopped chicken into the sauteed vegetables. Stir often
until cooked, about 3 minutes.
6. Add the red potatoes, soup, broth.
7. Add the seasonings: chicken seasoning, paprika, thyme, pepper
into the chicken mixture. Add the green beans into the Chicken onions mixture.
8. Simmer over medium low heat then remove the pan from the heat.
9.Prepare the phyllo dough:
- Lay a wax or parchment paper on a flat surface.
- Carefully remove a sheet phyllo dough and place it on the flat surface
- Light spray the first sheet with cooking spray.
- Peel a second phyllo dough sheet and place it on the first sheet
- Light spray the second sheet with cooking spray.
- Repeat above procedure for thrid and fourth sheet
- Cut the stacked phyllo sheet enough to cover the baking Pan or ramekin.
10. Place a sheet of Phyllo dough unto the baking Pan or ramekin.
11. Spoon the chicken mixture into the baking Pan or ramekin.
12. With the sprayed side up, place the stack of phylo sheet
over the filling.
13. Press down gently to make a border. Press against the side of the baking pan.
14. Spray the edges of the phyllo/pan with cooking spray.
15 Bake for 30 to 40 minutes until the phyllo is golden brown.
Below is a phyllo dough I bought from the Indian Market.