We’ve had grey skies on and off this week, so I’ve found myself craving comfort food. Keeping in mind my new meal plan regimen, I decided to see how I could revamp an old favourite: chicken pot pie. My old version was no doubt loaded full of sodium, fat, calories and carbs. This new recipe still has all that, but the values are no doubt cut back. Choosing lower sodium ingredients and limiting portions on the bread-like topping by using perfectly sized biscuits helps keep some of those values in check.
Here’s what I did…
- 1/2 white or Spanish onion, diced
- 1 Tbsp olive oil
- 1 Tbsp whole wheat flour
- 1 tsp black pepper
- 1 Tbsp garlic powder
- 1 Tbsp onion powder
- 1 tsp Mrs Dash Table Blend
- 1 tsp ground thyme
- 1/2 to 1 tsp ground sage or poultry seasoning
- 2 cups Imagine Organic reduced sodium chicken broth (I find this much lower in sodium than Campbell’s)
- 1 can Campbell’s cream of mushroom condensed soup, reduced sodium
- 1/2 cup fat free sour cream
- 1 Tbsp barbecue sauce (I used Bullseye Guinness)
- 400 grams cooked boneless skinless chicken breast, cubed (about 1 large or 2 small chicken breasts)
- 2 cups frozen vegetables (I used 1.5 cups Green Giant frozen corn/carrots/peas/green beans mix and 1/2 cup frozen peas)
- 1 tin Pillsbury Country Biscuits (10 biscuits)
- Preheat oven to 350F.
- In a large pot over a medium heat, saute the onions in the olive oil
- Once they’re translucent, add the spices (pepper, garlic, onion, Mrs Dash, thyme & sage) and the whole wheat flour, and give this mixture a good stir or three, heating for a minute or so to create a bit of a roux.
- Pour in the broth, then whisk in the mushroom soup, sour cream and barbecue sauce until there are no signs of lumps.
- Add the chicken and vegetables and continue cooking until heated through (a couple of minutes).
- Carefully transfer the soup mixture into a glass oven dish.
- Place the uncooked biscuits on top of the soup mixture (it’s okay to touch them together — I had to squeeze mine in).
- Sprinkle the top with some paprika.
- Bake for 10-13 minutes, checking at 10 minutes to watch for signs of burning on the biscuits. You want them to just turn a light golden brown.
- Let stand for about 5 minutes, then serve, one bowlful with a biscuit.
Makes: 10 servings
Nutritional values per serving: 238 calories, 25g carbs, 9g fat, 13g protein, 542mg sodium, 5g sugar
Serve with a side salad if the single bowl isn’t enough for you to keep your sodium level lower (otherwise, it’ll be over 1000mg of sodium in one meal if you have 2 helpings!). In truth, I’m happy with the carb content in this dish. Considering it’s a heartier dish and more of a comfort food, it could be much higher, so over all, I’m pretty pleased with these numbers. And all told, I think the entire dinner was complete in 30 minutes.