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Some people are scared of pot pies.  Maybe it’s because it takes us back to our youth and the frozen, processed pies our Moms used to bake us in those little foil tin pans.  The packaged variety has around 23 grams of fat.  Yikes!  Not to mention the long list of “ingredients”, half of which I can’t pronounce.

My chicken pot pies are flavorful, lower in fat and packed with healthy vegetables and chicken.  It is a meal in one bowl, no sides are needed if you choose.  Phyllo dough replaces the typical pastry dough, lowering the fat and calories of this dish.  Try them tonight – there’s nothing like digging into a warm pot pie, hearing your spoon crunch through the top crust and seeing steam roll out from the center.  Your view of pot pies will be forever changed! Elegant enough for a dinner party, yet a down home comfort food for a night in with your family.

INDIVIDUAL CHICKEN POT PIES – serves 4

  • 12 oz CHICKEN BREASTS, BONELESS, SKINLESS, cooked, shredded (or just the white meat from a store bought rotisserie chicken)
  • 2 cups CHICKEN BROTH, LOW SODIUM
  • 3/4 cup MILK, NONFAT
  • 2 tsp OLIVE OIL, EXTRA VIRGIN, 100% first cold pressed unrefined
  • 1 medium ONION, chopped
  • 3 cloves GARLIC, minced
  • 3/4 cup MUSHROOMS, chopped
  • 1 POTATO, peeled, diced
  • 16 oz MIXED VEGETABLES, FROZEN (carrots, green beans, corn, peas)
  • 2 tsp PARSLEY, DRIED
  • 1 tsp ROSEMARY LEAVES, FRESH, chopped (or 1/2 t. dried)
  • 1 tsp THYME, FRESH (or 1/2 t. dried)
  • 1/2 tsp OREGANO , dried
  • 4 tbsp WHITE WHOLE WHEAT FLOUR
  • SEA SALT AND PEPPER TO TASTE
  • 8 sheets PHYLLO DOUGH (in frozen food section)
  • 2 tbsp PARMESAN CHEESE, SHREDDED

1. In a large skillet saute onion in olive oil for a few minutes until soft. Add garlic and diced potato, saute for 5-6 more minutes. Add frozen vegetables and mushrooms. Pour in 1/2 cup chicken broth, salt, pepper, herbs; cover and reduce heat, cook for 10-15 minutes (adding additional broth as needed to keep mixture moist).

2. Add cooked, shredded chicken to the skillet and sprinkle flour (stirring after each tablespoon) over the top. Stir in milk and any remaining chicken broth (mixture should start to thicken). Cover and cook 5-6 minutes or until vegetables are tender; season with salt and pepper if needed.

3. Preheat oven to 400 degrees – if not making in advance*. Spray 4 – 10 oz. ramekins (or oven safe bowls) with cooking spray. Pour chicken mixture evenly into each baking dish. Lay a piece of thawed phyllo dough flat on a clean kitchen work surface (careful not to tear – very delicate product). Spray top with olive oil cooking spray and sprinkle of salt and pepper. Add another piece on top, spray and fold both layers over in half. Cover one ramekin with prepared dough, cutting around the edges to fit the top of the dish. Press dough down into bowl down over top of chicken filling. Spray the top with cooking spray and sprinkle with 1/2 T. parmesan cheese and a little parsley. Repeat process with the other 3 pot pies.

4. Bake on a large rimmed baking sheet for 20 minutes or until golden brown.

Tip: *Pot pies can be made in advance, cover with plastic wrap, refrigerate and bake before serving. Add a side salad to the meal if desired, but pot pies are pretty filling on their own.

NUTRITION INFO PER POT PIE: 410 calories, 7g fat, 55g carb, 6g fiber, 10g sugar, 29g protein

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