Healthy Chicken Recipe

by YumSugar.com

The changes made to this healthy chicken recipe from "The Best Light Recipes Cookbook" brought the 510 calories and 28 g fat down to 380 calaories and 9g fat without changing the taste or texture at all. It is delicious and satisfying and serves 8 people comfortably..


Healthy Chicken Recipe: Light Chicken Pot Pie

Ingredients:

- 6 medium carrots peeled and sliced

- 3 celery stalks sliced 1/4 in. thick

- I medium onion chopped fine

- 2 garlic cloved, minced

- 2 tsp. fresh Thyme or 1/2 tsp. dried

- 1/4 cup dry white wine

- 4 cups low sodium chicken broth

- 2 bay leaves

- 6 medium skinless boneless chicken breasts trimmed of all fat

- 1/4 cup cornstarch

- 1 cup frozen peas

- 1 cup frozen green beans

- 1 cup skim milk

- 2 Tbsp. minced fresh parsley leaves

- Pinch salt and ground black pepper

- 1 Kroger frozen pie crust (4gm per serving) taken out of the shell, moistened, a bit formed into a ball and rerolled into a thin round circle.


Preparation:

1. Heat oven to 425 degrees.

2. Combine carrots, celery, onion, garlic, thyme and 1/2 tsp. salt in a cooking pot. Cook in 4 cups chicken stock until vegetables are soft and tender. Stir in white wine and bay leaves and bring to a simmer.

3. Place the whole chicken breasts into the vegatable/sauce mixture and cook until the chicken is not pink in the center - about 12 minutes. Transfer the chicken to a plate and allow to cool.

4. While the chicken cools, whisk the cornstarch into the milk and add to the simmering pot. Simmer until thick, then turn off heat.


5. Take out the bay leaf, stir in the peas, green beans and parsley and season with salt and pepper.

6. When the chicken is cool enought to handle, shred it and then cut into bits sized pieces. Stir the chicken into the sauce/veg mixture.

7. Use a turned over ramekin as a cookie cutter and make
8 pie crust circles for topping the pot pies.

8. Evenly divide the mixture into individual ramekins and top each with a pie crust round. Brush each pie crust round with egg white or milk.

9. Bake until the crust is golden brown and the sauce is bubbly... 20-25 minutes.

Serve on a dinner plate alongside a fresh salad.


*Hope you enjoyed this healthy chicken recipe, now I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Healthy Chicken Recipe