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Tuesday, September 11 2018

This healthful baked chicken dish is filled with lean protein, vegetables, and guilt-free goodness. Share it with a friend or loved one the next time you’re in the mood for something scrumptious. Nothing says comfort food quite like a creamy chicken pot pie with a homemade whole wheat crust. Its the perfect date night meal!

INGREDIENTS
1/2 - cup whole wheat flour
1 - tablespoon refrigerated or frozen egg product, thawed
2 - teaspoons 60 percent to 70 percent vegetable oil spread
1/4 - teaspoon baking powder
Ice water
1 - tablespoon olive oil
1/2 - cup chopped carrot (1 medium)
1/2 - cup chopped celery (1 stalk)
1/3 - cup chopped onion (1 small)
1/3 - cup chopped fresh mushrooms
2 - cloves garlic, minced
3/4 - cup reduced-sodium chicken broth
1/4 - teaspoon dried thyme, crushed
3/4 - cup chopped cooked chicken breast
1/4 - cup plain fat-free Greek yogurt
1/4 - cup frozen peas
2 - tablespoons snipped fresh parsley
1 - egg white, lightly beaten


DIRECTIONS
FOR THE CRUST DOUGH:
Set aside 1 tablespoon of the whole wheat flour. In a food processor combine the remaining whole wheat flour, the egg, vegetable oil spread, and baking powder. Cover and process just until combined. Add enough ice water, 1/2 teaspoon at a time, to make mixture that forms a loose dough and holds together when pinched. Remove dough from processor; knead dough a few times by hand and form into a ball. Wrap in plastic wrap and refrigerate while preparing filling.


FOR THE FILLING:
In a large skillet heat oil over medium heat. Add carrot, celery, onion, mushrooms, and garlic; cook about 5 minutes or just until softened. Sprinkle the reserved 1 tablespoon flour over vegetables; cook and stir for 1 minute more. Add chicken broth all at once. Cook and stir until slightly thickened and bubbly.


In a small bowl stir together thyme, 1/4 teaspoon ground black pepper, and 1/8 teaspoon salt; set aside a small pinch of the thyme mixture. Add the remaining thyme mixture to the vegetable mixture. Stir in chicken, yogurt, peas, and parsley until combined.
Divide chicken mixture evenly between two 8-ounce ramekins or individual casserole dishes or two 10-ounce custard cups.*
Preheat oven to 400 degrees F. Line a baking sheet with foil or parchment paper; set aside. Remove dough from refrigerator. Divide dough in half. Roll out each half until circle is just slightly larger than the circumference of a ramekin. Place dough circles on top of the filling in the ramekins; tuck edges under, pressing down slightly along each edge to secure. Make a few small slits or a 1/2-inch opening in the crust to allow for steam to escape.


Brush the egg white over crusts; sprinkle with the reserved pinch of seasoning mixture. Place ramekins on prepared baking sheet. Bake for 20 to 25 minutes or until crust is lightly browned.

FROM THE TEST KITCHEN
*TEST KITCHEN TIP:
If desired, divide chicken mixture among two 8-ounce oven-going coffee mugs (shallow and wide work best). Continue as directed.

NUTRITION FACTS (Chicken Pot Pie for Two)
Per serving: 364 kcal , 13 g fat (2 g sat. fat , 3 g polyunsaturated fat , 7 g monounsaturated fat ), 45 mg chol

Posted by: AT 11:37 am   |  Permalink   |  Email