Chicken "No Pot Belly" Pie - 30g Carbs, 4g Fiber
From: Secrets of a Skinny Chef by Jennifer Iserloh
Creamy chicken potpie filling is so comforting; unfortunately, it's
usually made with heavy cream. I've created this lighter version
that also provides a light, crunchy topping—minus all the butter.
1 Tbsp olive oil
1/4 tsp freshly ground black pepper
1/4 head cauliflower, cut into florets
1/4 tsp paprika
2 carrots, peeled and chopped
1 1/2 cups fat-free milk
2 celery stalks, chopped
1 cup frozen peas
1/2 red or yellow onion, chopped
2 Tbsp reduced-fat mayonnaise
2 boneless, skinless chicken breasts (about 3/4 lb), cut into 2-inch cubes
1 tsp Dijon mustard
2 Tbsp all-purpose flour
4 large sheets of phyllo
1/2 tsp salt
Nonstick cooking spray
1/2 tsp mild chili powder
1. Preheat the oven to 350 degrees F. Heat the oil in a large skillet
over medium-high heat.
2. Add the cauliflower, carrots, celery, and onions. Cook 8 to 10
minutes, until the vegetables soften. Sprinkle the chicken with the
flour, salt, chili powder, pepper, and paprika. Add the chicken to
the skillet. Cook 2 to 3 minutes, stirring once or twice, until the
chicken just starts to brown and is cooked through.
3. Add the milk to the skillet and bring it to a boil, stirring often,
until a thick sauce forms. Add the peas, mayonnaise, and mustard. Simmer
5 to 10 minutes, until the cauliflower is tender. Transfer the chicken
mixture to four ovenproof bowls. Coat each sheet of phyllo with cooking
spray and stack the sheets on top of each other. Cut the stack into four
pieces and press each piece on top of each bowl. Bake the potpies
10 minutes, until the phyllo is crisp. Serve immediately.
Servings: 4
Nutrition per Serving:
298 Calories, 8.3g Fat, 656mg Sodium, 30g Carbs, 4g Fiber, 25g Protein
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