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Tuesday, 25 September 2012 18:38

Low-fat Chicken Pot Pie

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  • Ingredients:

     

    4 medium white potatoes, peeled and coarsely chopped

    4 medium carrots, peeled and sliced in 1/2" chunks

    1 head broccoli, chopped (stems removed)

     

    1 tbsp olive oil

    1 small onion, diced

    2 small leeks, sliced (white parts only)

    3 stalks celery, chopped

    1/4 cup white wine (optional)

    1 tbsp fresh thyme leaves

    2 tbsp fresh parsley, chopped

    1 tsp fresh (or 1/2 tsp dried) tarragon

    1 cup Lactaid low fat cottage cheese

    1/2 cup 2% Lactaid milk

    3/4 whole ("herbed") rotisserie chicken, off the bone and cut into 1" chunks

     

    1/3 cup frozen corn

    1/3 cup frozen green beans

    1/3 cup frozen peas

     

    1 sheet frozen puff pastry, thawed

    1 egg

    1 tbsp water

  • Instructions:

     

    Preheat oven to 400F, while starting water boiling in bottom of steamer pot.

    Steam potatoes in steamer basket for 7 mins.  Add carrots and steam for an additional 5 mins.  Add broccoli and steam for an additional 2 mins. Remove from heat (potatoes will still be fairly firm).

    Meanwhile, heat oil in heavy skillet.  Add onions, leeks and celery and saute until softened.  Reduce the heat to low, add wine and herbs and simmer gently while scraping to deglaze the skillet.

    Add cottage cheese and milk and simmer, stirring, over low heat until liquids are thoroughly combined.  Add chicken and simmer an additional 5 mins.

    Combine frozen vegetables in a large mixing bowl.  Add hot vegetable, chicken and milk mixture from skillet, being careful to capture as much of the sauce as possible.  (You can also combine the vegetables in the skillet to avoid the transfer if yours is big enough; ours was not).

    Spoon mixture into glass baking dish and spread pastry sheets over top.  Beat egg and water in small mixing bowl and brush over pastry crust.

    Bake approx 25 mins, or until pastry is golden brown and flaky.

  • Serves: 3-4
  • Cuisine: European - Irish
  • Cooking method: Bake
  • Special ingredients: no dried fruits, no fresh / raw fruits that don't get cooked by the end of the recipe, no seeds, no beans / legumes / pulses, no dried / ground spices
  • Just right for...: Comfort food
  • Top 8 allergens?: soy-free, fish-free, shellfish-free, nut-free, peanut-free
  • Active/prep time: 30-45 minutes
  • Total time (inc active/prep): 45-60 minutes
  • Substitution ideas:
    For a low-histamine version:
    (1) replace the wine with chicken broth
    (2) replace the cottage cheese with 1 cup whole milk + 1 tsp xanthum gum
    (3) replace crust with gluten-free substitute Regular milk and cottage cheese can be used if lactose intolerance is not an issue
  • Serving suggestions:
    Also works well to prepare all ingredients except the crust in advance and freeze in glass containers. Simply thaw, top with puffed pastry sheets and serve.
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