Talk about comfort food! I love the idea of having something as delicious as pot pie without the work of making a crust. Especially on a week night! I found this great recipe over at Adventures in my Kitchen and was pretty impressed at just how easily everything came together. To make this even better, it comes in at 400 calories per serving.
A delicious, guilt free pot pie with no crust to worry about? That’s what I’m talking about!
Chicken and Biscuit Pot Pie
(Barely adapted from Adventures in my Kitchen)
Cooking spray
3/4 tsp salt
1/2 tsp freshly ground black pepper
1/2 teaspoon garlic powder
1 1/2 lbs boneless, skinless chicken breast
s, cut into chunks
4 tsp olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1/2 lb green beans, trimmed and chopped into 1/2-inch pieces (corn would work here too)
2 cloves garlic, minced
1 1/2 cups lowfat milk
1/4 cup all-purpose flour
1 cup low-sodium chicken broth
1 cup peas, thawed if frozen
1 1/2 Tbsp fresh thyme leaves (you can substitute 3/4 tsp dried thyme)
1/2 cup whole-wheat flour
1/4 cup all-purpose flour
3/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
3 tbsp cold unsalted butter, cut into small pieces
2 tsp canola oil
1/2 cup lowfat buttermilk
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray. (I used my oven safe skillet.)
Season the chicken with 1/4 teaspoon each salt, garlic powder and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl.
Add olive oil to skillet and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 4-5 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk.
Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil.
Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes. (If using oven safe skillet, you can use the same pan.)
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed. (You can also hand mix it using a fork.)
Add the buttermilk, then oil to the food processor and pulse until just moistened. Do not over mix.
Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes. Serves 6.
Nutritional analysis per serving
Calories 400
Total Fat 17 g
(Sat Fat 5.7 g, Mono Fat 7.7 g, Poly Fat 2.7 g)
Protein 31 g
Carb 31 g
Fiber 5 g
Cholesterol 82 mg
Sodium 600 mg
