Chicken Pot Pie With Phyllo

Submitted by nutritionist Robyn Webb (www.robynwebb.com)

INGREDIENTS:

2 cups low-fat, reduced-sodium chicken broth
½ cup water
1 lb. small unpeeled red potatoes, cut into quarters
3 sprigs fresh thyme
3 medium carrots, diced into ½-inch pieces
1 large onion, diced
1 lb. boneless, skinless chicken breasts, diced into ½-inch pieces
1½ cups 1% milk
½ cup half-and-half
6 Tbsp. flour
Kosher salt or sea salt and fresh-ground black pepper to taste
8 oz. frozen peas
8 (14- x 9-inch) sheets phyllo dough
Butter-flavored spray


PREPARATION:

12 servings
Serving size: 1 (3- x 3-inch) square
Preparation time: 40 minutes
Cooking time: 45 minute

1. In a 2-quart saucepan, bring the chicken broth and water to a boil. Add in the
potatoes and thyme leaves, and lower the heat to medium. Simmer the potatoes for about 8
minutes or until tender. With a slotted spoon, remove the potatoes and thyme to a bowl.
Discard the thyme leaves. Add the carrots and onion to the stock, and simmer for 4
minutes. With a slotted spoon, remove the carrots and onion to the same bowl with the
potatoes.
2. Add the chicken to the stock, and simmer for 3 minutes. With a slotted spoon, remove
the chicken to the same bowl with the vegetables. Boil the stock until reduced to a cup.
3. Meanwhile, whisk the milk, half-and-half, and flour together in a bowl until very
smooth. When the stock is reduced, slowly add the milk mixture, constantly stirring until
thickened but still smooth. Add the sauce to the vegetables, and season with salt and
pepper. Add in the peas and mix well.
4. Pour the mixture into a 9- x 13-inch pan. Set aside.
5. Prepare the phyllo dough topping. Spread one sheet of phyllo out onto a very lightly
floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid
exposing to air; the phyllo will crack if exposed. Coat with the butter spray. Add
another sheet of phyllo on top of the first and coat with spray. Repeat this process
until all 8 sheets are used.
6. Carefully lift the phyllo dough stack and place over the chicken-vegetable filling.
Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the
dough. This will allow steam to escape.
7. Bake the chicken pot pie, uncovered, at 350 degrees for about 30 minutes or until the
top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes.
Cut into squares.


NUTRITION:

Nutrition facts
Starch exchanges 1.5
Vegetable exchanges 1
Lean meat exchanges 1
Amount per serving
Calories 175
Calories From Fat 25
Total Fat 3 g
Saturated Fat 1.2 g
Trans Fat 0 g
Cholesterol 25 mg
Sodium 180 mg (without added salt)
Total Carbohydrate 25 g
Dietary Fiber 3 g
Sugars 5 g
Protein 13 g