Chicken Pot Pie


    If you’re like many people who crave comfort food when you’re stuck indoors because of cold or rainy weather, you may also realize you shouldn’t try to find comfort in food. If you, like most Americans, desire comfort food from time to time, here are two rules about eating:

    1. Don’t eat mindlessly.
    2. Make your food choices serve my body, as well as my soul (in other words, HEALTHY COMFORT!)

    This Isn’t Swanson’s Chicken Pot Pie

    When you were a child, you may have had frozen Swanson’s pot pie in your choice: beef or chicken.  You may have loved those little pies with their golden crusts and the juicy gravy oozing out of the sides!  You may not have had them regularly, and when you did, they were a treat.

    As an adult, you may find them less than satisfying, but you may remember how satisfying pot pies were.

    Here is a pot pie that delivers all the comfort you’re looking for and is one even adults will love!


    • 3 cups fat-free chicken broth
    • 1 1/2 cups frozen green peas, thawed (please don’t use canned peas!)
    • 1 cup (1/2-inch) cubed baking potato (You can leave the peel on, but do as you please)
    • 1 cup (1/2-inch) cubed sweet potato (The peel gives extra fiber, but peel them if you choose)
    • 1 cup (1/2-inch) cubed celeriac (celery root)
    • 1 cup (1/2-inch-thick) slices parsnip
    • 1 (10 ounce) package frozen pearl onions (thawed)
    • 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
    • 2/3 cup all-purpose flour (about 3 ounces) divided
    • 1 1/2 cups fat-free milk (skim milk)
    • 1/4 cup chopped fresh parsley
    • 2 tablespoons chopped fresh thyme (if using dried, see Substitution Solutions)
    • 1 1/2 teaspoons salt
    • 1 teaspoon freshly ground black pepper
    • Cooking spray
    • 1 sheet frozen puff pastry dough, thawed


    1. Preheat oven to 400°.
    2. Bring broth to a boil in a large Dutch oven.
      • Add peas and next 5 ingredients (through onions) to pan; cover, reduce heat, and simmer for 6 minutes.
      • Add chicken; cook for 5 minutes or until chicken is done.
      • Remove chicken and vegetables from broth with a slotted spoon; place in a large bowl.
    3. Increase heat to medium.
      • Lightly spoon flour into dry measuring cups; level with a knife.
      • Place all but 1 tablespoon flour in a medium bowl; gradually add milk to the bowl, stirring with a whisk until well blended.
      • Add milk mixture to broth; cook for 5 minutes or until thickened, stirring frequently.
      • Stir in chicken mixture, parsley, thyme, salt, and pepper.
      • Spoon mixture into an 11×7-inch baking dish coated with cooking spray.
    4. Sprinkle remaining 1 tablespoon flour on a work surface; roll the dough out and place over chicken mixture, pressing to seal at edges of the dish.
      • Cut small slits into the dough to allow steam to escape; coat dough lightly with cooking spray.
      • Place dish on a foil-lined baking sheet.
      • Bake at 400° for 16 minutes or until pastry is browned and filling is bubbly.

    Note: You can substitute the frozen puff pastry with 2 or 3 sheets of Phyllo dough (add one quick spray of non-stick spray between sheets and to the top sheet).  Your results will be more like the pie pictured above.

    YIELD:  8 servings

    CALORIES 388 (30% from fat) / FAT 13 g  / CARB 45.7 g / FIBER 4.4 g


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