Chicken Pot Pie
Amt | Measure | Ingredient | Cal | Carb | Pro | Fat | GI |
---|---|---|---|---|---|---|---|
1 - 1/2 | cup | celerycelery | 24.2 | 18 | 4 | 2 | 15 |
1/2 | cup | onionsonions | 32 | 30 | 4 | 1 | 26 |
1 | cup | red bell peppersred bell peppers | 37.8 | 36 | 5 | 2 | 15 |
1 - 1/2 | tablespoon | butter without saltbutter without salt | 152.6 | 0 | 1 | 155 | 0 |
1/2 | cup | canned chicken brothcanned chicken broth | 5.9 | 2 | 2 | 2 | 0 |
1/2 | teaspoon | saltsalt | 0 | 0 | 0 | 0 | 0 |
1 | dash | black pepperblack pepper | 0 | 0 | 0 | 0 | 0 |
1 | dash | dried thymedried thyme | 0 | 0 | 0 | 0 | 15 |
1/2 | pound | chicken breast meatchicken breast meat | 262 | 0 | 197 | 51 | 0 |
1/2 | cup | frozen green peasfrozen green peas | 51.6 | 37 | 14 | 2 | 48 |
1/4 | cup | yellow cornmealyellow cornmeal | 145.2 | 125 | 11 | 6 | 68 |
1/2 | teaspoon | baking powderbaking powder | 2.4 | 5 | 0 | 0 | 0 |
2 | tablespoon | cornstarchcornstarch | 61 | 58 | 0 | 0 | 0 |
1/4 | cup | whole grain wheat flourwhole grain wheat flour | 102 | 86 | 16 | 7 | 72 |
1/2 | teaspoon | fructosefructose | 7.5 | 8 | 0 | 0 | 19 |
1 | dash | saltsalt | 0 | 0 | 0 | 0 | 0 |
1 | large | eggegg | 71.5 | 1 | 25 | 43 | 0 |
1/2 | cup | nonfat milknonfat milk | 41.7 | 24 | 17 | 1 | 32 |
Totals: 998 Calories | Balance: 43-30-27 | 997.4 | 430 | 296 | 272 | 44 |
This recipe makes 4 slices
You should have the entire recipe.
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This recipe isMake Whole
Active Time: 30 minutes
Total Time: 70 minutes
Chop celery, onion, bell peppers; saute vegetables in 1/3 of the butter until crisp-tender.
Dice chicken and cook until juices run clear.
While chicken is cooking, add chicken broth, salt, pepper and thyme and bring to a boil. Remove from heat, add cornstarch mixed with a little cold water. Return to heat, stirring until thickened. Add cooked chicken dices and peas.
To make crust:
Mix cornmeal, whole wheat flour, fructose, baking powder, and salt. Cut in softened butter. Add beaten egg and nonfat milk. Stir just until moistened. In a small (8x 8 or so for a single batch) casserole dish spread chicken and sauce mixture, then crust mixture evenly over sauce. Bake at 350 for 40-50 minutes or until crust is done.
Dice chicken and cook until juices run clear.
While chicken is cooking, add chicken broth, salt, pepper and thyme and bring to a boil. Remove from heat, add cornstarch mixed with a little cold water. Return to heat, stirring until thickened. Add cooked chicken dices and peas.
To make crust:
Mix cornmeal, whole wheat flour, fructose, baking powder, and salt. Cut in softened butter. Add beaten egg and nonfat milk. Stir just until moistened. In a small (8x 8 or so for a single batch) casserole dish spread chicken and sauce mixture, then crust mixture evenly over sauce. Bake at 350 for 40-50 minutes or until crust is done.
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