Lighter Chicken Pot Pie

Ingredients

1 cup low-sodium chicken stock

3 carrots, peeled and diced

1 medium onion, diced

1/2 cup celery, diced

2 large boneless, skinless chicken breasts, diced

1 can navy beans, rinsed and drained

1/2 cup low-fat Greek yogurt

1/4 cup low-fat milk

10 oz. frozen peas

2 cups fresh spinach, chopped

1 tsp. salt

Pepper or hot sauce to taste

5 sheets phyllo dough, thawed and covered with dish towel

2 Tbsp. olive oil

Directions

Preheat oven to 425° F.

Put the chicken stock in a medium saucepan on medium heat. Allow to come to a simmer. Add the carrots, onion and celery. Cook slowly, until tender. When vegetables are tender, remove them to a medium mixing bowl, saving the stock. Add the chicken to the stock and poach until firm. Add to the vegetables, reserving the stock.

Put the beans, yogurt and milk in a blender or food processor and blend until smooth. Add the rest of the chicken stock, pulsing until the mixture is sauce-like. Place the sauce back on the stove and heat on low until it simmers. Add the frozen peas and spinach, cooking until the spinach is wilted. Continue cooking until the sauce thickens to your liking. Season with salt and pepper. Place the vegetables and chicken in a 9"x12" baking dish, pouring the sauce over them.

On a clean work surface, lay out one sheet of phyllo dough, keeping the rest covered. Brush the entire surface with olive oil. Top with another layer, brushing with oil, until all are used. Brush the final layer with the remaining olive oil. Place the stack of phyllo sheets on top of pie filling, gently tucking in the corners of the dough.

Bake for 20 minutes on middle rack or until the crust is golden brown and the filling starts to bubble. Allow to rest 10-15 minutes and serve.

Yield: 6 servings

 

Nutritional information

 

Per serving: 322 calories, 8.6g total fat, 27.8g protein, 33.4g carbohydrate, 6.9g dietary fiber, 618mg sodium, 6.7g sugar