Chicken Pot Pie
Prep Time: 20 minutes
Total Time: 1 hour 5 minutes
Makes 6 servings
1 can (141/2 ounces) lower-sodium fat-free chicken broth
3 tablespoons whole wheat flour
1 tablespoon dijon mustard
1 onion, chopped
1 large sweet potato, peeled and cut into 1/2" pieces
2 cloves garlic, minced
2 teaspoons dried tarragon
21/2 cups (about 12 ounces) cubed cooked chicken breast
1 cup frozen peas and carrots
1/2 cup frozen corn
1/4 cup chopped fresh parsley
1/2 teaspoon salt
1/2 package (14.1 ounces) refrigerated pie crust
1. Preheat the oven to 375°F. Coat six 6- to 8-ounce ramekins or individual baking dishes with cooking spray. In a large measuring cup, whisk together the broth, flour, and mustard.
2. Coat a nonstick skillet with cooking spray and heat over medium-high heat. Cook the onion, sweet potato, garlic, and tarragon, stirring occasionally, for 3 minutes or until starting to soften. Stir in the broth mixture and bring to a boil. Reduce the heat to medium-low, cover, and simmer for 15 minutes or until the sweet potato is tender. Stir in the chicken, peas and carrots, corn, parsley, and salt.
3. Divide the mixture among the prepared ramekins. Unroll the refrigerator crust and place on a flat surface. Using a cookie cutter or glass, cut 6 rounds 1” larger than the ramekins. Cut an opening in each circle. Place 1 circle on each ramekin pressing 1/2" from the edge of the dough to form a crimp. Bake for 20 minutes or until the top is browned and the filling is hot and bubbly.
Per serving: 341 calories, 23 g protein, 38 g carbohydrates, 12 g fat, 5 g saturated fat, 4 g fiber, 546 mg sodium