Low Fat Chicken Pot Pie With Puff Pastry!

Low fat but you get to enjoy the puff pastry due to the use of such low fat ingredients in the filling.:) the totals are still well below a low fat diet number.

Found this in cooking light. Their values are: 388 calories, Fat 13 grams (2g saturated, mono 3g, poly 7g) carb 45.7g, chol 34 mg.

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INGREDIENTS

3 cups fat-free low-sodium chicken broth
1 1/2 cups frozen peas ; thawed
1 cup baking potato ; cut in 1/2 inch dice and peeled. Same for the next veggies
1 cup sweet potato
1 cup celery root (celeriac)
1 cup parsnip ; sliced 1/2 inch thick
1 package white pearl onions ; frozen
1 lb boneless skinless chicken breast ; cut into bite size pieces
2/3 cup flour ; divided
1 1/2 cups nonfat milk
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh thyme (or 2 tsp dried)
1 1/2 teaspoons salt
1 teaspoon black pepper
cooking spray
1 sheet frozen puff pastry ; thawed

serving(s)

INSTRUCTIONS

See original recipe: https://www.food.com/recipe/l...

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NOTES

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Low Fat Chicken Pot Pie With Puff Pastry!

3 cups fat-free low-sodium chicken broth 
1 1/2 cups frozen peas thawed
1 cup baking potato cut in 1/2 inch dice and peeled. Same for the next veggies
1 cup sweet potato 
1 cup celery root (celeriac) 
1 cup parsnip sliced 1/2 inch thick
1 package white pearl onions frozen
1 lb boneless skinless chicken breast cut into bite size pieces
2/3 cup flour divided
1 1/2 cups nonfat milk 
1/4 cup chopped fresh parsley 
2 tablespoons chopped fresh thyme (or 2 tsp dried) 
1 1/2 teaspoons salt 
1 teaspoon black pepper 
  cooking spray 
1 sheet frozen puff pastry thawed

[
  {
    "@type": "HowToStep",
    "text": "Preheat oven to 400 degrees."
  },
  {
    "@type": "HowToStep",
    "text": "Bring broth to a boil in a large dutch oven.  Add peas, both kinds of potatoes, celery root, parsnip, and onions to pan. Cover, reduce heat and simmer for 6 minutes."
  },
  {
    "@type": "HowToStep",
    "text": "Add chicken. Cook 5 minutes or until done."
  },
  {
    "@type": "HowToStep",
    "text": "Remove chicken and veggies from broth with slotted spoon and set in a large bowl."
  },
  {
    "@type": "HowToStep",
    "text": "Increase heat to medium. Spoon flour lightly into measuring cup, level with knife.  Place all but 1 T. of flour into a medium bowl and gradually add milk, whisking until well blended."
  },
  {
    "@type": "HowToStep",
    "text": "Add milk mixture to the broth and cook for 5 minutes until thickened, stirring frequently."
  },
  {
    "@type": "HowToStep",
    "text": "Stir in chicken and veggies, parsley, thyme, salt and pepper."
  },
  {
    "@type": "HowToStep",
    "text": "Spoon mixture into an 11 x 7 baking dish coated with cooking spray."
  },
  {
    "@type": "HowToStep",
    "text": "Sprinkle remaining 1 T. of flour on work surface and roll pastry dough into a 9X13 rectangle.  Place pastry over the chicken mixture, pressing to seal at the edges of the dish. Cut slits in dough for steam to escape and spray top lightly with cooking spray."
  },
  {
    "@type": "HowToStep",
    "text": "Place on a foil lined baking dish (to make clean up easy if there is a bubble over). Bake at 400 degrees for 16 minutes or until pastry is golden and filling is bubbly."
  }
]

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Nutrition

View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.


Serving Size: 1 serving(s) (282g)
Recipe Makes: 8 serving(s)

Calories: 212
Calories from Fat: 23 (11%)

Amt Per Serving		% DV

	Total Fat 2.5g	3 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 1g
	Polyunsanturated Fat 0.4g
Cholesterol 33.8mg		10 %
Sodium 458mg		16 %
Potassium 497.3mg		13 %
Total Carbohydrate 29.7g		9 %
	Dietary Fiber 3g	12 %
	Sugars, other 26.7g
Protein 17.6g		25 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 212

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