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Low-Fat Low-Sodium Chicken And Veggie Pot Pie

Healthycooking's picture
  Chicken 1 , cut into serving pieces and skinned
  Non-stick cooking spray 2 Tablespoon
  Small white onions 1⁄4 Pound, peeled
  Carrots 2 Medium, peeled and sliced
  Stalk celery 1 Medium, sliced
  Flour 2 Tablespoon
  Dry white wine/Water 1⁄3 Cup (5.33 tbs)
  Low sodium chicken broth 2 Cup (32 tbs)
  Bay leaf 1
  Dried sage 1⁄4 Teaspoon, crumbled
  Thyme 1⁄4 Teaspoon, crumbled
  Black pepper 1⁄4 Teaspoon
  Zucchini 1 Medium, sliced
  Baking potatoes 4 Medium, peeled and quartered
  Unsalted margarine 1 Tablespoon
  Skim milk 1⁄4 Cup (4 tbs)
  Low fat plain yogurt 1⁄3 Cup (5.33 tbs)
  Paprika 1⁄8 Teaspoon

Place the chicken in a heavy 6 quart Dutch oven that has been coated with the cooking spray.
Cook over moderate heat, turning often, for 5 minutes.
Add the onions, carrots, and celery; cover and cook for 10 minutes.
Blend in the flour, then add the wine, chicken broth, bay leaf, sage, thyme, and pepper.
Cover and simmer for 20 minutes.
Lift the chicken from the pot.
Remove the meat from the bones and cut into bite size pieces.
Return the chicken meat to the pot, along with the zucchini, then cover and simmer for 10 minutes.
Meanwhile, boil the potatoes in enough unsalted water to cover until tender 20 to 25 minutes.
Drain well, then mash with the margarine and the milk; set aside.
Preheat the oven to 400°F.
Using a slotted spoon, transfer the chicken and vegetables to a 2 quart casserole.
Whisk the yogurt into the cooking liquid, then strain over the chicken.
Spoon or pipe the mashed potatoes around the edge of the casserole.
Sprinkle with the paprika and bake, uncovered, for 20 minutes or until bubbly.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 4144 Calories from Fat 1871

% Daily Value*

Total Fat 208 g319.9%

Saturated Fat 55.3 g276.6%

Trans Fat 0 g

Cholesterol 1010.6 mg336.9%

Sodium 1398.6 mg58.3%

Total Carbohydrates 203 g67.6%

Dietary Fiber 19.2 g76.9%

Sugars 28.5 g

Protein 343 g685.9%

Vitamin A 470.2% Vitamin C 151.3%

Calcium 64.7% Iron 129.5%

*Based on a 2000 Calorie diet

Low-Fat Low-Sodium Chicken And Veggie Pot Pie Recipe