Chicken Pot Pie

Ingredients:

Olive oil cooking spray

1 1/4 cups white whole-wheat flour plus 1 Tbsp. for kneading, divided

1 1/4 tsp baking powder

1/4 tsp sea salt plus additional, to taste

3 tsp vegetable oil, divided

2 carrots, diced

1 white onion, chopped

2 tsp chopped garlic

8 oz. button mushrooms, stemmed and sliced

1 1/2 lb. boneless, skinless chicken breast, cut into 3/4 inch chunks

1 tsp Italian seasoning

1 cup low sodium chicken broth

1 1/2 cups 2% milk, divided

1 cup frozen peas

1/4 cup plus 1 Tbsp chopped fresh parsley, divided

2 Tbsp fresh lemon juice

fresh ground pepper, to taste

3 Tbsp butter

Directions:

Preheat oven to 400F and mist a 2 quart baking dish with cooking spray. In a large bowl, whisk together 1 cup flour, baking powder and salt, set aside.

In a large nonstick skillet on med-high, heat 1 tsp. oil. Add carrots and onion and cook, stirring occasionally, until carrots are tender-crisp and onion is translucent, about 8 to 10 minutes. Add garlic and cook, stirring constantly for 1 minute. Transfer mixture to a bowl. Mist skillet with cooking spray and return to med-high heat. Add mushrooms and cook, stirring occasionally, until liquid has evaporated and mushrooms are lightly browned, about 8 to 10 minutes. Add to bowl.

In the same skillet, heat the remaining 2 tsp oil on med-high heat. Add chicken and Italian seasoning and cook, stirring occasionally, until chicken is no longer pink in the center. Return veggies to skillet and stir to combine. Sprinkle with 1/4 cups flour and stir until chicken and veggies are well coated and flour is no longer white, about two minutes. Add broth and stir to combine. Bring to a simmer, then stir in 1 cup of milk. Bring to a gentle simmer, stirring frequently, then immediately reduce heat to med-low and stir until slightly thickened, about 1 minute. Stir in peas and cook til heated through. Stir in 1/4 cup parsley and lemon juice. Season with salt and pepper to taste and transfer to a baking dish.

Cut butter into 1/4 to 1/2 inch cubes and add to reserved flour mixture. With a pastry blender or fork, incorporate butter into flour until mixture comes together into pea sized bits. Add remaining 1/2 cup milk and stir until flour is just moist. Lightly flour the counter with remaining 1 Tbsp flour and quickly knead the dough into a ball with floured hands. Divide into 6 equal pieces and lightly pat each into a 2 1/2 inch wide, 1/2 inch thick disk. Place disks on top of chicken mixture, spaced apart evenly. Bake until liquid is bubbly and biscuits are lightly browned and cooked through, about 25 minutes. Let stand for 5 minutes, sprinkle with remaining parsley and serve warm.

serves 6 (1 serving = 1 biscuit and 1 cup chicken mixture)

Nutritional Information (per serving)

Calories: 380

total fat: 11 g

sat. fat: 5 g

carbs: 33 g

fiber: 5 g

sugars: 5 g

protein: 35 g

sodium: 231 mg

cholesterol: 86 mg

from Eating Well

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