Slimmed Down - Chicken Pot Pie

Dairy Free
Health score
46%
Slimmed Down - Chicken Pot Pie
55 min.
4
807kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  •  button mushrooms quartered
  • large carrots sliced into 1/2-inch rounds, (1 1/2 cups)
  • ribs celery sliced into 1/2-inch pieces
  • 1.8 pounds chicken breasts bone-in skinless
  • cups chicken broth low-sodium homemade canned
  • 0.3 cup flour all-purpose
  • teaspoons optional: dill fresh minced
  • servings kosher salt 
  • 0.5 teaspoon lemon zest finely grated
  • tablespoons olive oil 
  • servings paprika 
  • tablespoon parsley minced
  • cup pearl onions frozen thawed
  • sheets phyllo dough 
  • 0.5 cup if halved quartered

Equipment

  • frying pan
  • sauce pan
  • oven
  • knife
  • whisk
  • ramekin
  • kitchen scissors

Directions

  1. Spray 4 (8-ounce) ramekins with the olive oil spray and set aside.
  2. Put the chicken breasts in a medium saucepan, add the broth (it should just cover the chicken), and bring to a boil. Cover, turn the heat very low, and cook the chicken very gently until just firm to the touch, about 15 minutes.
  3. Remove chicken from the broth reserving the broth. When the cool enough to handle, shred or dice the chicken into large bite-size pieces, discarding the bones. (If some of the pieces are still a bit pink, don't fret, it finishes cooking in the pie.)
  4. Preheat oven to 400 degrees F.
  5. Heat the oil in a heavy non-stick skillet over medium-high heat.
  6. Add the carrots, mushrooms, celery, turnips, season with salt, to taste, and cook until the vegetables are light brown, about 8 minutes.
  7. Add the onions and cook about 1 minute more. Stir the flour into the vegetables and cook for 1 minute.
  8. Pour in the reserved chicken broth and whisk until it comes to a boil. Reduce the heat slightly and simmer, uncovered, until thick, about 5 to 6 minutes. Stir in the chicken parsley, dill, lemon zest, and pepper and remove from the heat.
  9. Layer 3 sheets of phyllo dough on the workspace, spraying with olive oil spray in between each layer. On the last layer, sprinkle with more salt and pepper, and the paprika.
  10. Cut sheets in half, crosswise, and stack to make 6 layers.
  11. Cut 4 rounds out of the phyllo with scissors or a paring knife that fit snugly into the opening of each ramekin. Divide chicken filling evenly among the ramekins and place the phyllo rounds on top.
  12. Bake until bubbly, chicken is cooked through and crust is crispy and golden brown, about 10 to 12 minutes.

Nutrition Facts

Calories807kcal
Protein50.1%
Fat34.59%
Carbs15.31%

Properties

Glycemic Index
104.46
Glycemic Load
11
Inflammation Score
-10
Nutrition Score
41.536956610887%

Flavonoids

Apigenin
2.74mg
Luteolin
0.3mg
Isorhamnetin
2.98mg
Kaempferol
0.58mg
Myricetin
0.19mg
Quercetin
12.23mg

Nutrients percent of daily need

Calories:806.74kcal
40.34%
Fat:30.32g
46.65%
Saturated Fat:7.04g
44.02%
Carbohydrates:30.19g
10.06%
Net Carbohydrates:25.4g
9.24%
Sugar:7.02g
7.8%
Cholesterol:229.51mg
76.5%
Sodium:1551.71mg
67.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:98.82g
197.63%
Vitamin A:10608.46IU
212.17%
Selenium:111.59µg
159.41%
Vitamin B3:29.05mg
145.25%
Vitamin B6:2.14mg
107.23%
Phosphorus:836.23mg
83.62%
Zinc:7.01mg
46.72%
Potassium:1589.55mg
45.42%
Vitamin B2:0.74mg
43.59%
Vitamin B12:2.46µg
41.05%
Vitamin K:41.12µg
39.16%
Vitamin B5:3.86mg
38.62%
Magnesium:118.69mg
29.67%
Iron:5.33mg
29.64%
Vitamin B1:0.38mg
25.27%
Manganese:0.41mg
20.64%
Vitamin E:3.08mg
20.53%
Vitamin C:16.53mg
20.04%
Folate:79.43µg
19.86%
Copper:0.39mg
19.73%
Fiber:4.8g
19.18%
Calcium:93.89mg
9.39%
Vitamin D:0.48µg
3.22%