Chicken Potpie

This chicken potpie is studded with peas, mushrooms, carrots and onions and topped with tender whole-wheat biscuits. The savory sauce gets a rich taste from reduced-fat sour cream, but with less fat and calories. And it ends up just as delicious and comforting as you expect.

Jim Romanoff

Used by permission. (c) Eating Well, Inc.

Chicken Potpie

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    Ingredients

    3 teaspoons canola oil, divided Freshly ground pepper, to taste
    1 cup frozen pearl onions, thawed 3/4 cup whole-wheat pastry flour, (see Ingredient Note)
    1 cup peeled baby carrots 3/4 cup all-purpose flour
    10 ounces cremini mushrooms, halved 2 teaspoons sugar
    2 1/2 cups reduced-sodium chicken broth, divided 1 1/4 teaspoons baking powder
    1/4 cup cornstarch 1/2 teaspoon baking soda
    2 1/2 cups diced cooked chicken, or turkey 1 teaspoon dried thyme
    1 cup frozen peas, thawed 1 1/2 tablespoons cold butter, cut into small pieces
    1/4 cup reduced-fat sour cream 1 cup nonfat buttermilk, (see Tip)
    1/4 teaspoon salt

    directions

    Prep: 15 min Total: More than 60 min
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    • 1

      To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.

    • 2

      To prepare biscuit topping & bake potpie: Preheat oven to 400F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.

    • 3

      Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

    notes

    Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

    Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

    nutritional information

    Calories:
    380
    Fiber:
    4 g
    Fat:
    11 g
    Saturated Fat:
    4 g
    Carbohydrates:
    42 g
    Protein:
    27 g
    Sodium:
    834 mg
    Monounsaturated Fat:
    4 g
    Exchanges:
    2 starch, 1 vegetable, 3 lean meat
    Cholesterol:
    52 g
    Carbohydrate Servings:
    2 1/2
    Potassium:
    550 mg
    Nutrition Bonus:
    Vitamin A (70% daily value), Fiber (16% dv).
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