Chicken Pot Pie, Potatoes, & Carrots, Oh My!
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This delicious dinner is sure to please..what’s not to love? It’s made with chicken, a great source of lean protein, and red potatoes that give you not only healthy doses of vitamin C and potassium, but they’re the ultimate feel good comfort food. And we know carrots are loaded with vitamin A, important for healthy eyes and skin. These recipes also pack in tons more vitamins, minerals, and valuable plant chemicals–the fact that they’re delicious is just icing on the cake!
These recipes come courtesy of Robyn Webb; they’re from her upcoming book Comfort Foods: Foods to Fill You Up, Not Out! which will be published by the American Diabetes Association in September, 2011.
According to Webb, “There’s nothing more comforting that chicken and veggies in a thick luscious sauce topped with a flaky crust. The earthy aroma of this dish will fill your kitchen and beckon everyone to dinner. And the secret to this ultimate comfort food? By using butter flavored spray and phyllo dough, we slash all the saturated fat and calories found in typical pie crust. The phyllo dough topping is infinitely more interesting that a standard crust. You’ll see. There is a wow factor here!”
CHICKEN POT PIE WITH PHYLLO
Makes 12 servings.
Serving size: 1 ( 3×3 inch) square
Preparation time: 40 minutes
Cook time: 30 minutes
1 pound boneless skinless chicken breasts, diced into ½ inch pieces
1 ½ tsp garlic powder
2 cups chicken broth
½ cup water
1 tsp olive oil
10 ounces cremini mushrooms, cut into ½ inch pieces, abuot 3 cups
1 garlic clove, finely chopped
1 pound small red potatoes, unpeeled and cut into quarters
5 sprigs fresh thyme
3 medium carrots, diced into ½ inch pieces, about 1 cup
1 large onion, diced, about 2 cups
1 ½ cups 1% milk
½ cup half and half
6 Tbsp flour
Kosher salt or sea and fresh ground black pepper to taste
8 ounces frozen peas
½ cup minced flat leaf parsley
8 sheets phyllo dough
butter flavored spray
1. Preheat the oven to 400 degrees. Season the diced chicken with garlic powder and fresh ground pepper and set aside. In a 2 quart saucepan, bring the chicken stock and water to a boil.
2. Meanwhile, heat the olive il in a medium skillet and add the mushrooms and garlic. Season lightly with salt and pepper. Cook for 5 minutes or until mushrooms are soft. Once the mushrooms soften, set them aside in a bowl. Strain any liquid from the mushrooms.
3. Add in the potatoes and thyme leaves and lower the heat to medium. Simmer the potatoes for about 8 minutes until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon remove the carrots and onions to the same bowl with the potatoes.
4. Add the chicken to the stock and simmer the chicken for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Reduce the stock until reduced to ½ cup, about 10 minutes.
5. Meanwhile, whisk the milk, half and half and flour together in a bowl until very smooth. When the stock is reduced slowly add the milk mixture to the stock, constantly stirring until thickened, but you should have a smooth sauce. Add the sauce to the vegetables and season with salt and pepper. Add in the reserved mushrooms, peas and parsely, mix well.
6. Pour the mixture into a 9X13 inch pan. Set aside.
7. Prepare the phyllo dough topping. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air. The phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first and coat with spray. Repeat this process until all 8 sheets are used.
8. Carefully lift the phyllo dough stack and place over the chicken vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.
9. Bake the chicken pot pie, uncovered, for about 30 minutes until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.
ROASTED POTATOES, CARROTS AND PARSNIPS
Webb says “When everyone else was bringing sweet potatoes capped with marshmallows to holiday dinners, our family would bring this lovely roasted mixture of potatoes, carrots and parsnips. The technique of roasting is actually the comforting part; the high temperature puts a crispy crust on root vegetables that beats sweet potatoes with marshmallows every time.”
Makes 10 servings.
Serving size: ½ cup
Preparation time: 25 minutes
Cook time: 20-30 minutes
5 large carrots, peeled, ends trimmed, slice on diagonal
4 large parsnips, peeled, ends trimmed, slice on diagonal
2 sweet potatoes, peeled, cut into medium cubes
2 tablespoons olive oil
1 teaspoon Kosher salt
2 tablespoons fresh herbs ( thyme, oregano, sage or rosemary)
freshly ground black pepper to taste
1. Heat the oven to 450 degrees. In a large bowl, combine the vegetables with the oil, salt and herbs. Toss to coat.
2. Arrange vegetables on two parchment paper lined baking sheets. Roast until soft on the inside and browned on the outside, about 20-30 minutes. Flip the vegetables halfway through the cooking.
3. Serve warm or at room temperature.
For more information about Robyn Webb, go to www.robynwebb.com.
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