Prevention's Health Guaranteed Cookbook presents 240 healthy and flavorful recipes organized into 80 seasonal menus, emphasizing fresh foods and tailored to a choice of three calorie levels (1,500, 2,000, and 2,500 calories a day). The menus follow the guidelines of the Food Guide Pyramid, so you get the recommended servings of vegetables
Here's a potpie that's heartwarming and low in fat.
Servings: 4
1 cup sliced carrots
1 cup sliced celery
1 1/2 cups defatted reduced-sodium chicken broth
12 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
1 teaspoon olive oil
1 cup chopped onions
8 ounces button mushrooms, sliced
1 teaspoon dried thyme
1 teaspoon dried tarragon
1/2 cup white wine or nonalcoholic wine
1/3 cup all-purpose flour
1 cup 1% low-fat milk
1/2 cup peas
1/8 teaspoon grated nutmeg
salt and ground black pepper
1 tube (7 1/2 ounces) low-fat biscuit dough
Preheat the oven to 425° F. coat a 9" x 9" baking dish with no-stick spray.
Place the carrots in a steamer basket. Steam over boiling water in a large covered saucepan for 1 minute. Add the celery and steam for 2 minutes or until the vegetables are tender. Transfer to a large bowl and set aside.
Place the broth in a large saucepan. Bring to a boil over medium heat. Add the chicken and stir.
Cook for 5 minutes, or until the chicken is no longer pink. Add to the bowl with the vegetables.
Add the oil to the saucepan. Warm over medium heat. Add the onions, mushrooms, thyme, and tarragon. Cook stirring often, for 8 minutes, or until the vegetables are tender. Add the wine; cook for 2 to 4 minutes, or until almost all of the liquid has evaporated.
Place the flour in a small bowl. Whisk in the milk until smooth. Add to the saucepan, stir in the chicken mixture and the peas. Cook, stirring constantly, over medium heat for 5 to 8 minutes, or until the mixture thickens and begins to bubble. Add the nutmeg and season with the salt and pepper.
Pour the filling into the prepared baking dish. Cover the top with pieces of the biscuit dough in a single layer. Bake for 10 minutes, or until the biscuits are golden brown and cooked through.
