Individual Chicken Pot Pies
|All purpose flour||1 1⁄2 Cup (24 tbs)|
|Chopped dill||1 Tablespoon|
|Plain non-fat yogurt||7 Tablespoon|
|Uncooked skinless boneless chicken breast||4 Ounce|
|Carrots||2 , peeled and thinly sliced|
|White pearl onions||6 Ounce (Unpeeled)|
|Corn kernels||3⁄4 Cup (12 tbs) (Canned Or Frozen)|
|Peas||3⁄4 Cup (12 tbs) (Canned Or Frozen)|
|Chopped oregano||2 Tablespoon|
|Chopped rosemary||2 Tablespoon|
|Ground black pepper||1 Dash|
|99% fat free chicken stock||2 Cup (32 tbs)|
|All purpose flour||2 Tablespoon|
|Egg||1 Large (White Only)|
To make the dough, combine the flour, salt, and dill in a bowl and mix well with a fork.
Add 4 tablespoons of the yogurt and mix to a sandy consistency.
Repeat with the remaining yogurt.
Add the buttermilk and water.
Using a wooden spoon, blend just until a ball of dough is formed.
Wrap the dough in plastic wrap, flatten it slightly into a party, and refrigerate for 1 hour.
To make the filling, add the dill sprigs to water sufficient to fill the bottom of a steamer and bring to a boil over medium heat.
Place the chicken in the steamer basket, cover, and steam for 15 minutes.
Remove the chicken, replace with the carrots, recover, and steam for 5 minutes.
Dice the steamed chicken into 1/4 inch cubes.
Fill a small saucepan with water, bring to a boil, drop in the pearl onions, and cook for 3 minutes.
Rinse the onions in cold water.
Trim the root on each onion, then grasp the root end and gently squeeze toward the stem until the onion slips out of its skin.
Combine the corn kernels and peas in a small bowl.
Into each of four 10 ounce casseroles put 3/8 cup corn and pea mixture, 1/4 cup carrot, and about 1/8 cup pearl onions.
Divide the cubed chicken among the 4 casseroles (about 1/8 cup each).
Add 1/2 tablespoon oregano and 1/2 tablespoon rosemary to each.
Dust with salt and freshly ground black pepper to taste, mix each casserole well, and set aside.
Roll out the dough on a lightly floured surface with a lightly floured rolling pin, to a 10 inch circle about 1/4 inch thick.
Form 4 small circles in the dough, using the top of a clean 10 ounce casse role as a guide, and cut them out with a knife.
Preheat the oven to 400 degrees.
Bring the chicken stock to a simmer in a saucepan over medium heat.
While continuing to simmer, remove 2 tablespoons of the stock to a small bowl, add the flour, and stir until smooth.
Add another 2 tablespoons of stock and stir to a thin paste.
Remove the remaining stock from the heat and whisk in the paste until the mixture is smooth and free of lumps.
Return to the heat and continue to simmer, stirring occasionally, just until thickened, about 5 minutes.
Place the casseroles on a baking sheet.
Spoon 1/2 cup of the chicken stock mixture over each, and divide any remaining stock equally.
Top each casserole with a dough round.
Beat the egg white until frothy with the 1/2 tablespoon water and paint the dough with this mixture.
Bake for 20 to 25 minutes, until golden and bubbly.
Calories 480 Calories from Fat 36
% Daily Value*
Total Fat 4 g6.3%
Saturated Fat 1 g5.1%
Trans Fat 0 g
Cholesterol 69.3 mg23.1%
Sodium 671.1 mg28%
Total Carbohydrates 85 g28.3%
Dietary Fiber 13.5 g53.9%
Sugars 6.1 g
Protein 26 g51.2%
Vitamin A 132.6% Vitamin C 41.9%
Calcium 23.2% Iron 42.9%
*Based on a 2000 Calorie diet