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Individual Chicken "Pot Pies"
Nb persons: 4
Yield:
Preparation time: 30
Total time: 40 minutes
Source: Clean Eating Nov.-Dec. 2009
| FILLING | |
| 1 lb | boneless, skinless chicken breast, diced |
| 1 large | yellow onion, diced |
| 2 large | carrots, peeled and diced |
| 1 cup | frozen peas |
| 2 cups | low-sodium chicken broth |
| 4 tsp | fresh thyme, minced |
| 2 tbsp | whole-wheat flour |
| Fresh ground black pepper, to taste | |
| BISCUITS | |
| 3/4 cup | skim milk |
| 2 1/2 tsp | apple cider vinegar |
| 2 cups plus 2 tbsp | whole-wheat pastry flour, divided |
| 1 tbsp | baking powder |
| 1 tsp | baking soda |
| 1/8 tsp | sea salt, (optional) |
| 1 tbsp | safflower or olive oil |
ONE: Preheat oven to 450°F.
TWO: Prepare filling: Heat a large cast-iron or ovenproof nonstick pan over medium-high heat for 1 minute. Mist with cooking spray. Saute chicken until no longer pink, 3 minutes.
THREE: Add onion and carrots. Saute until onion is slightly browned, about 5 minutes. Add peas and saute for another minute or until thawed.
FOUR: Stir in broth and thyme and cook until broth is warmed, about 2 minutes. Stir in 2 tbsp whole-wheat flour and reduce heat to medium. Stir constantly until broth is thickened, about 2 minutes. Season with pepper and turn off heat, but do not remove pan from element.
FIVE: Begin preparing biscuits: Pour milk in a cup, then add vinegar to milk. Let stand for 2 minutes.
SIX: In a large mixing bowl, blend 2 cups whole¬wheat pastry flour, baking powder, baking soda and salt, if desired. Stir in milk-vinegar mixture, a 1/4 cup at a time, add oil, and then add remaining 2 tbsp whole-wheat pastry flour. (The dough will be slightly sticky. If it is too sticky, add another tbsp or 2 of flour.)
SEVEN: Using your hands, form 12 small biscuits, about Vh to 2 inches in diameter. (If the biscuits are exceptionally sticky, dust your hands with a little bit of flour to make it easier to form them.) Ladle chicken-vegetable mixture into 4 large ramekins, individual casserole dishes or soup tureens, about 3/4 cup per serving. Place 3 biscuits on top of each ramekin and place all ramekins onto a cookie sheet or baking pan lined with aluminum foil. (The biscuits will bake on top of chicken-vegetable mixture.) Place pan on rack in middle of oven. Bake for 10 minutes or until chicken-vegetable mixture is bubbling and biscuits are slightly browned on top. To serve, place ramekins on individual plates, as they will be too hot to handle.
NOTE: Adding apple cider vinegar to the skim milk slightly curdles it, which will give the biscuits a buttermilk flavor.
NOTE: Instead of using your hands to form the biscuits, you can also roll out dough and use a small cookie cutter to cut out 12 biscuits.
Nutrients per individual pot pie (3/4 cup chicken-uegetable mixture and 3 small biscuits). Calories:565, Total Fat: 10 g, Sat. Fat: 2 g, Carbs: 70 g, Fiber: 13 g, Sugars: 8 g, Protein: 49 g, Sodium: 518 mg. Cholesterol: 97 mg
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