You don't have to be a math enthusiast to add a little fun to Pi Day, March 14. The Dietitians in the Columbus Regional Health Weight Loss Institute recommend a recipe that takes the traditional chicken pot pie and replaces the pie crust with Phyllo dough to make a simple meal that is high in flavor to celebrate Pi Day.
Low Fat Chicken Pot Pie (using Phyllo dough)
Ingredients:
- 1 yellow onion
- 1 parsnip
- 2 small red potatoes
- 2 celery stalks
- 2 carrots
- 1 C frozen green peas
- 1 pound boneless, skinless chicken breast
- 3 cups reduced sodium chicken broth
- 2/3C flour
- 1 C non-fat milk
- 2 Tbsp thyme
- ¼ C chopped parsley
- 2-3 thin sheets of phyllo dough, thawed
- Salt & Pepper to taste
Instructions:
- Preheat oven to 400 degrees F
- Chop the celery, carrots, parsnip and potatoes; dice the onion
- Cut the chicken into 1 inch cubes
- Spray a pot with cooking spray; add the onions and cook over medium heat for ~ 3 minutes
- Add the chicken and cook for 6 minutes; remove the ingredients from the pot and place into a large bowl.
- Add chicken broth, celery, carrots, potatoes, parsnips and peas to the pot and bring to a boil. Reduce heat to medium. Cover and cook for another 6 minutes.
- Remove the vegetables and place them in the large bowl containing the chicken and onions.
- In a separate small bowl, place the flour and gradually add the milk while whisking, until it is well blended.
- Add the flour and milk mixture to the broth and cook for 5 minutes over medium heat; make sure to stir occasionally, until it thickens. Remove from the heat. Add the thyme, parsley, salt and pepper to the broth mixture.
- Spray an 11x 9 baking dish ( or 2 small ramekins) with cooking spray. Add the chicken and vegetables.
- Pour the broth mixture over the chicken and vegetables.
- Place the phyllo dough sheets over the 11x9 baking dish or small ramekins; tuck in the edges.
- Spray the phyllo dough with cooking spray.
- Place the baking dish or ramekins on a foil lined baking sheet/pan.
- Cook in the oven for 20 minutes
- Remove from the oven and enjoy!
Nutrition Information:
Serving size: 2 Cups, 210 calories, 16 g protein, 4 grams fat, 28 grams carbohydrate, 4 g fiber