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How to Make Whole Grain Chicken Pot Pie
Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies, and whole grains.
10 min prep time
45 min cook time
8servings
1 1/4 cups
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Step-By-Step Instructions:
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Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray and set aside.
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In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and 1 cup milk, and gently stir to combine. Refrigerate until needed.
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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.
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Stir in the cooked chicken.
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In a small bowl, whisk together the flour, 1 1/2 cup 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.
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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.
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Bake for 20 minutes and serve.
Nutrition facts
8 Servings
-
Serving Size
1 1/4 cups
- Amount per serving Calories 280
- % Daily value*
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Total Fat
9g
12%
- Saturated Fat 1.5g 8%
- Trans Fats 0.5g
- Cholesterol 50mg 17%
- Sodium 330mg 14%
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Total Carbohydrate
32g
12%
- Dietary Fiber 5g 18%
- Total Sugars 6g
- Added Sugars 0g
- Protein 20g 40%
- Potassium 556mg 12%
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 (divided)
2 1/2 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
salt
1/4 tsp
black pepper
1/2 tsp
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