Comfort Food Without the Guilt: Chicken Potpie
Hilary Meyer

 

Comfort Food Without the Guilt: Chicken Potpie

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Chicken potpie is one of my favorite comfort foods. What's more satisfying on a cold day than hot, creamy chicken inside a flaky crust? Nothing, unless you're like me and want to watch what you eat. Suddenly this butter- and heavy-cream-laden dish doesn't seem so comforting.

So instead of making a traditional recipe that's loaded with fat, I use EatingWell's healthier version of this dish to satisfy my comfort-food craving without the extra calories and fat. It's comfort food without the guilt.

Here's how we gave chicken potpie a healthy recipe makeover:

-- Our recipe gets a great creamy texture from reduced-fat sour cream and is just as rich-tasting as the original that uses heavy cream.

-- Our version is also bulked up with extra vegetables for a boost of fiber.

-- The classic flaky crust is still flaky, but we use buttermilk and just a touch of butter to give it flavor and texture.

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.

Chicken Potpie

Serves 6.

Prep Time: 15 minutes

Total Time: 1 hour 5 minutes

Filling:

3 teaspoons canola oil, divided

1 cup frozen pearl onions, thawed

1 cup peeled baby carrots

10 ounces cremini mushrooms, halved

2 1/2 cups reduced-sodium chicken broth, divided

1/4 cup cornstarch

2 1/2 cups diced cooked chicken or turkey

1 cup frozen peas, thawed

1/4 cup reduced-fat sour cream

1/4 teaspoon salt

Freshly ground pepper to taste

Biscuit topping:

3/4 cup whole-wheat pastry flour (see note)

3/4 cup all-purpose flour

2 teaspoons sugar

1 1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 teaspoon dried thyme

1 1/2 tablespoons cold butter, cut into small pieces

1 cup nonfat buttermilk (see tip below)

1 tablespoon canola oil

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.

To prepare biscuit topping and bake potpie: Preheat oven to 400 F. 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.

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

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. It is 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.

Recipe Nutrition:

Per serving: 378 calories; 11 g fat (4 g sat, 4 g mono); 52 mg cholesterol; 42 g carbohydrate; 0 g added sugars; 27 g protein; 4 g fiber; 834 mg sodium; 552 mg potassium

Nutrition Bonus: Vitamin A (67percent daily value), Potassium (16percent dv)

3 carbohydrate servings

Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat

Chicken Potpie, American, English, Comfort Food

 

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Comfort Food Without the Guilt: Chicken Potpie

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