Healthy Chicken Pot Pie
This healthy chicken pot pie delivers all the comforting flavor of the classic dish without the heavy cream or condensed soup, using a light, savory broth instead. Baked in a casserole dish with a single flaky crust on top, it’s loaded with fresh vegetables and leftover chicken for a hearty, high-protein family dinner.
Equipment
- large, deep saucepan with lid (I use a 5-qt)
- cutting board
- garlic press
- 3-qt OR 13 x 9 casserole dish (lightly greased)
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Ingredients
- 2 tablespoon olive oil
- 1 cup white onion diced
- 2 cloves garlic minced
- 1 cup carrots peeled and sliced thin
- 1 cup celery sliced thin
- 2 cups baby potatoes cut into cubes; yellow or red (or a combination of both) preferred because you can keep the skins on for added fiber
- 2 cups parsnips OR rutabaga peeled and cut into cubes
- 1 quart low sodium chicken broth
- 1 teaspoon thyme
- ½ teaspoon rosemary
- ½ teaspoon ground pepper
- 1 tablespoon butter softened to room temperature (do not melt)
- 1 tablespoon flour
- 1 cup frozen peas defrosted
- 2 cups precooked chicken or turkey cubed; use boneless, skinless breast meat for the healthiest option
- 1 premade refrigerated pie crust* at room temperature; *if using a rounded casserole dish, use a pie crust; if using a rectangular 13 x 9, use a nonperforated crescent dough sheet so you don't have to stretch the dough as much
Instructions
- Heat oil in large, deep sided saucepan. Add onion and garlic; cook, stirring frequently, until onions are soft.
- Add the carrots, celery, potatoes, and parsnips. Pour in just enough broth to cover the vegetables in the pot. (You may have some leftover.) Add the thyme, rosemary, and ground pepper.
- Cover and bring to a boil, then reduce the heat to a gentle simmer. Cook until all vegetables are soft (about 15-20 minutes).
- Place softened butter in a small bowl. Sprinkle the flour on top and mash with a fork until well combined. Add this mixture, one teaspoon at a time, to the pot, stirring after each addition. Cook over medium-high heat, stirring frequently, until sauce begins to thicken. Then reduce heat to a gentle simmer; cover and cook for an additional 2-3 minutes, stirring occasionally.
- Remove from heat. Add the defrosted peas and precooked poultry; stir. Transfer mixture to greased casserole dish and cover with room temperature pie crust dough, making sure dough reaches the edges all around. Make 4-6 slits of 1-2 inches in length in the dough so filling can vent.
- Bake, uncovered, for 30-40 minutes, or until crust is golden on top and filling is bubbling along the sides. Allow to rest for 10 minutes before slicing, scooping, and serving. Baking time is approximate and varies depending on the size and depth of your casserole dish.
Notes
Only add as much broth as you need to cover the vegetables as they cook. You may not use all of the broth called for, and less liquid means a thicker sauce from the start.
Each serving (⅙th of the casserole) has roughly 276 mg of sodium, thanks to low-sodium broth and a light sauce made without condensed soup. Please note that these values are approxiimate and will fluctuate depending on the brand of the products used.
Let the pot pie cool completely, then cover the dish tightly or transfer portions to an airtight container. It will keep in the fridge for 3 to 4 days. To reheat, warm it in a 350°F oven, loosely covered with foil, until heated through. This keeps the crust from over-browning. Microwaving isn't advised since it may soften the crust.
Nutrition
Calories: 405kcalCarbohydrates: 46gProtein: 20gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 37mgSodium: 276mgPotassium: 1029mgFiber: 7gSugar: 7gVitamin A: 3917IUVitamin C: 36mgCalcium: 69mgIron: 3mg
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