Low-Fat Low-Sodium Chicken And Veggie Pot Pie
|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|
|Dry white wine/Water||1⁄3 Cup (5.33 tbs)|
|Low sodium chicken broth||2 Cup (32 tbs)|
|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)|
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.
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