Today’s recipie comes from Tosca’s Eat Clean Recipies, On a Budget. YUM! Comfort food that won’t break the bank. Enjoy!
Individual Chicken Pot Pies
Olive oil cooking spray
1 lb boneless, skinless
chicken breast, diced
1 large yellow onion,
2 large carrots, peeled
1 cup frozen peas
2 cups low-sodium chicken
4 tsp fresh thyme, minced
2 tbsp whole-wheat flour
Fresh ground black pepper,
3/4 cup skim milk
2 1/4 tsp apple cider
2 cups plus 2 tbsp
whole-wheat pastry flour, divided
1 tbsp baking powder
1 tsp baking soda
1/8 tsp sea salt
1 tbsp safflower or olive
- Preheat oven to 450°F.
2. Prepare filling: Heat a
large cast-iron or ovenproof nonstick pan over medium-high for 1 minute. Mist
with cooking spray. Sauté chicken until no longer pink, 3 minutes.
3. Add onion and carrots.
Saute until onion is slightly browned, about 5 minutes. Add peas and saute for another minute or until thawed.
4. Stir in broth and thyme and cook until broth is warmed, about 2 minutes. Sit in 2 tbsp whole-wheat
flour and reduce heat to medium. Stir constantly until broth is thickened, about 2 minutes. Season with pepper and turn off heat, but do not remove pan from element.
5. Begin preparing biscuits: Pour milk in a cup, then add vinegar to milk. Let stand for 2 minutes.
6. In a large mixing bowl, blend 2 cups whole-wheat pastry flour, baking powder, baking soda and salt, if desired. Stir in milk-vinegar mixture, a 1/4 cup at a time, add oil, and then add remaining 2 tbsp whole-wheat pastry flour. (The dough will be slightly
sticky. If it is too sticky, add another tbsp of flour.)
7. Using your hands, form 12 small biscuits, about 1 1/2 to 2 inches in diameter. (If the biscuits are exceptionally sticky, dust your hands with a little bit of flour to make it easier to form them.) Ladle chicken-vegetable mixture into 4 large ramekins,
individual casserole dishes or soup tureens, about 3/4 cup per serving. Place 3 biscuits on top of each ramekin and place all ramekins into a cookie sheet or baking pan lined with aluminum foil. (The biscuits will bake on top of chicken-vegetable mixture.) Place pan on rack in middle of oven. Bake for 10 minutes or until chicken-vegetable mixture is bubbling and biscuits are
slightly browned on top. To serve, place ramekins on individual plates, as they will be too hot to handle.
Nutrients per individual
pot pie (3/4 cup chicken-vegetable mixture and 3 small biscuits):Calories: 565, Total Fat: 10 g, Sat. Fat: 2 g, Carbs: 70 g, Fiber: 13 g, Sugars: 8 g, Protein: 49 g, Sodium: 518 mg, Cholesterol: 97 mg