Lighter Chicken Potpie

Very Healthy
Health score
60%
Lighter Chicken Potpie
70 min.
4
560kcal

Suggestions

Ingredients

  • 24 ounces chicken breast halves bone-in
  • serving coarse mustard 
  • tablespoons olive oil 
  •  carrots thick sliced
  • medium onion finely chopped
  • 0.3 teaspoon thyme leaves dried
  • 0.3 cup flour all-purpose
  • 2.5 cups milk 1% low-fat ()
  • 10 ounces peas frozen thawed
  • tablespoons juice of lemon fresh
  • sheets dough thawed (each 12 by 17 inches)

Equipment

  • baking sheet
  • sauce pan
  • oven
  • knife
  • kitchen thermometer

Directions

  1. Preheat oven to 400 degrees.
  2. Place chicken on a rimmed baking sheet; season with salt and pepper. Roast until an instant-read thermometer inserted into thickest part of breast (avoiding bone) registers 165 degrees, 25 to 30 minutes.
  3. Let cool slightly; discard skin and bones. Shred meat, and set aside.
  4. While chicken is roasting, heat 2 tablespoons oil in a large saucepan over medium.
  5. Add carrots, onion, and thyme; season with salt and pepper, and cook until carrots are crisp-tender, 8 to 10 minutes.
  6. Add flour, and cook, stirring, 1 minute. Gradually add milk, stirring until smooth. Cook, stirring occasionally, until mixture comes to a simmer and thickens.
  7. Remove from heat; stir in peas, lemon juice, and chicken, and season with salt and pepper.
  8. Pour filling into a 9-inch deep-dish pie plate.
  9. Stack phyllo on a work surface. Using a paring knife, cut out an 11-inch circle from the stack; discard trimmings. Stack 2 circles on work surface, and brush gently with 1 teaspoon oil; repeat with remaining circles and oil.
  10. Place phyllo stack over filling, and press down about 1/2 inch from the edge so phyllo fits inside rim of pie plate.
  11. Bake until golden and bubbling, 20 to 25 minutes.
  12. Let potpie cool 15 minutes before serving.
  13. José Manuel Picayo Rivera

Nutrition Facts

Calories560kcal
Protein35.19%
Fat30.25%
Carbs34.56%

Properties

Glycemic Index
77.04
Glycemic Load
15.05
Inflammation Score
-10
Nutrition Score
39.725217391304%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.14mg
Isorhamnetin
1.38mg
Kaempferol
0.33mg
Myricetin
0.03mg
Quercetin
5.74mg

Nutrients percent of daily need

Calories:559.76kcal
27.99%
Fat:18.61g
28.64%
Saturated Fat:3.77g
23.57%
Carbohydrates:47.84g
15.95%
Net Carbohydrates:40.78g
14.83%
Sugar:15.67g
17.41%
Cholesterol:116.24mg
38.75%
Sodium:453.43mg
19.71%
Protein:48.73g
97.45%
Vitamin A:11080.8IU
221.62%
Vitamin B3:21.66mg
108.29%
Selenium:68.72µg
98.18%
Vitamin B6:1.62mg
80.81%
Phosphorus:646.89mg
64.69%
Vitamin C:39.13mg
47.43%
Vitamin B1:0.65mg
43.61%
Vitamin B2:0.65mg
38.31%
Potassium:1312.08mg
37.49%
Vitamin B5:3.36mg
33.65%
Manganese:0.64mg
32.02%
Vitamin K:33.3µg
31.72%
Folate:113.66µg
28.41%
Fiber:7.06g
28.25%
Magnesium:102.63mg
25.66%
Calcium:244.68mg
24.47%
Vitamin B12:1.24µg
20.67%
Zinc:2.9mg
19.34%
Iron:3.3mg
18.31%
Vitamin E:2.41mg
16.05%
Copper:0.25mg
12.66%
Vitamin D:1.79µg
11.95%