Contributed By: kryner
AHA No Fad Diet
A healthy version of a classic family dish.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 8
Origin: American
Special Features: Make Ahead
Nutrition Content: Low Fat
Meal Type: Entree
Ingredients
Vegetable oil spray
1 tbl Olive oil
1/2 cup Chopped onion
1 Medium garlic clove, minced
2 Medium ribs of celery, sliced
2 Medium carrots, cut crosswise into 1/4-inch slices
2 tbl Olive oil
1/4 cup All-purpose flour
1 cup Fat-free, low-sodium chicken broth
3 cups Chopped cooked chicken or turkey breast, cooked without salt, skin and all visible fat discarded
1 cup Frozen baby green peas or leftover cooked or frozen vegetables
2 tbl Chopped fresh Italian, or flat-leaf, parsley
1 cup Fat free, low-sodium chicken broth
1/4 teaspoon Salt
Pepper to taste
4-5 cups Mashed potatoes
Preparation
Pre-heat the oven to 375. Lightly spray a 9-inch pie plate or baking dish with vegetable oil spray.
Pour 1 tablespoon olive oil into a 4-quart saucepan or Dutch oven and swirl to coat the bottom. Heat over medium-high heat. Cook the onion and garlic for 2 to 3 minutes, or until they begin to soften. Stir in the celery and carrots. Cook for 5 minutes, or until the celery begins to soften. Transfer the vegetables to a plate.
In the same saucepan, heat 2 tablespoons olive oil over medium heat. Whisk in the flour, thoroughly incorporating the oil. (The mixture will be dry.) Gradually pour in 1 cup broth, whisking constantly. Cook for 2 to 3 minutes, or until the mixture begins to thicken and turn golden and the flour loses its raw taste.
Stir in the chicken, peas, parsley, and enough of the remaining broth to achieve the desired consistency. Stir in the salt and pepper. Pour the mixture into the pie pan.
Spread the mashed potatoes over the chicken mixture.
Bake for 25 minutes, or until the potato crust is golden and the filling is bubbly. Allow to rest for at least 5 minutes before serving.
Cook's Notes
The mashed potatoes for this recipe are also here on Meals Matter - look for Skinny Garlic Mashed Potatoes. The filling freezes very well. I often make a double or triple batch of the filling and store the extra in a freezer bag for later. We like the potato crust, but we often use either store-bought crescent rolls (roll out flat and cover the top of the pie) or biscuits (place so edges barely touch on top of the pie) for the crust as well.
Nutrition Information
Calories: 216
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Total Fat: 7.0g
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Saturated Fat: 1.0g
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Polyunsaturated Fat: 1.0g
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Carbohydrates: 19g
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Protein: 20g
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Sodium: 177mg
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Fiber: 3g