Chicken pot pie is a beloved classic, but it's often loaded with unhealthy fats and calories. This recipe offers a healthier, lighter version that retains all the delicious flavors you crave without the guilt. We'll focus on maximizing flavor with fresh herbs and vegetables, using lean chicken breast, and opting for a whole-wheat crust or a crustless alternative. This recipe is perfect for a comforting weeknight meal or a healthy Sunday supper.
What Makes This Chicken Pot Pie Recipe Healthy?
This recipe prioritizes healthy ingredients and cooking methods to create a nutritious and satisfying meal. We'll be using:
- Lean Protein: Chicken breast provides a great source of protein without excessive fat.
- Whole Grains: We'll use whole-wheat pastry for the crust (or skip it altogether for a lower-carb option!), offering more fiber than traditional all-purpose flour.
- Abundant Vegetables: A variety of colorful vegetables add essential vitamins, minerals, and fiber, boosting the nutritional value.
- Lower-Fat Cooking Methods: We'll use methods like roasting or baking to minimize added fats.
- Flavorful Herbs and Spices: We’ll rely on herbs and spices to enhance the flavor instead of relying on excessive salt or butter.
Ingredients:
For the Filling:
- 1.5 lbs boneless, skinless chicken breasts, cooked and shredded (roasting or poaching is recommended)
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 cup broccoli florets
- 1 cup peas
- 1 cup mushrooms, sliced
- 2 cloves garlic, minced
- 1/2 cup chicken broth (low sodium)
- 1/4 cup all-purpose flour (or gluten-free alternative)
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- Salt and pepper to taste
For the Crust (optional):
- 1 ½ cups whole wheat flour
- ½ tsp salt
- ½ cup cold unsalted butter, cut into cubes
- ½ cup ice water
Instructions:
1. Prepare the Chicken: Cook chicken breasts until fully cooked through. You can roast them in the oven, poach them in water, or even use leftover cooked chicken. Once cooked, shred the chicken and set aside.
2. Sauté the Vegetables: Heat olive oil in a large skillet over medium heat. Add onion, carrots, and celery and cook until softened (about 5-7 minutes). Add mushrooms and cook until tender. Stir in garlic and cook for another minute.
3. Make the Sauce: Sprinkle flour over the vegetables and cook for 1 minute, stirring constantly. Gradually whisk in the chicken broth until smooth. Bring to a simmer, stirring occasionally, until the sauce has thickened.
4. Combine Ingredients: Stir in the shredded chicken, broccoli, peas, thyme, rosemary, salt, and pepper. Cook for another 2-3 minutes, until heated through.
5. Make the Crust (Optional): If using a crust, combine flour and salt in a bowl. Cut in butter using a pastry blender or your fingers until the mixture resembles coarse crumbs. Gradually add ice water, mixing until the dough comes together. Roll out the dough and place it over the filling in a pie dish or individual ramekins.
6. Bake (Optional): If using a crust, bake at 375°F (190°C) for 25-30 minutes, or until the crust is golden brown and the filling is bubbly. If skipping the crust, bake uncovered for 20-25 minutes.
Frequently Asked Questions (FAQ)
Can I use frozen vegetables?
Yes, you can use frozen vegetables. Just add them to the sauce during the last few minutes of cooking time, allowing them to thaw and heat through.
What other vegetables can I add?
Feel free to experiment with other vegetables such as zucchini, bell peppers, corn, or spinach.
Can I make this recipe ahead of time?
Yes, you can prepare the filling ahead of time and store it in the refrigerator for up to 2 days. Assemble and bake the pie just before serving.
Is this recipe suitable for freezing?
Yes, this recipe is suitable for freezing. Allow the pie to cool completely before wrapping it tightly in plastic wrap and then aluminum foil. It can be frozen for up to 3 months.
What can I substitute for the whole wheat flour in the crust?
You can use all-purpose flour, gluten-free flour blend, or even almond flour for a nuttier crust. You can also omit the crust entirely for a lower-carb, crustless chicken pot pie.
This healthy chicken pot pie recipe provides a delicious and nutritious alternative to the traditional version. Enjoy!
