Cooking Light September 2007
3 cups fat-free, less sodium chicken broth
1 1/2 cups frozen green peas, thawed
1 cup (1/2") cubed peeled baking potato
1 cup (1/2") cubed peeled sweet potato
1 cup (1/2") cubed peeled celeriac (celery root)
1 cup (1/2" thick)slices parsnip
1 (10 ounce) package frozen pearl onions
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
1/4 cup chopped fresh parsley
2 tbsp chopped fresh thyme
1 1/2 tsp salt
1 tsp 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 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 11x7 inch baking dish coated with cooking spray.
4. Sprinkle remaining 1 tablespoon flour on a work surface; roll dough into a 13x9-inch rectangle. Place dough over chicken mixture, pressing to seal at edges of dish. Cut small slits into 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.
Serves: 8
Nutritional Information:
Calories 388 (30% from fat)
Fat 13g
Sat Fat 2 g
Mono Fat 3g
Poly Fat 7.1g
Protein 21.9g
Carbohydrates 45.7g
Fiber 4.4g
Cholesterol 34mg
Iron 3mg
Sodium 790mg
Calcium 115mg
