CHICKEN POT PIE

Do you love chicken pot pie but think you can't have it as a diabetic?  Well good news!  Try this healthier version of a pot pie similar to the one they serve at Boston Market.  Yes, even a diabetic can enjoy this pot pie on occasion!

1 cup fat-free half-and-half cream
1 cup low sodium chicken broth
3 tbsp white whole-wheat flour*
2 cups shredded cooked skinless chicken breast meat
2 cups mixed frozen vegetables, thawed
1 tbsp dried parsley
1 tbsp chopped chives or green onion
1 tsp thyme
1 tsp lemon juice
1 tsp salt (cut back to 1/2 tsp if you have a problem with sodium)
1/2 tsp grated lemon rind
1/2 tsp freshly ground black pepper
1 sheet of refrigerated pie crust (Of course you can make your own - I'm lazy!)

Preheat oven to 425 degrees.
Very lightly oil 4 10-oz ramekins; set aside.  (If you don't have ramekins, use a regular deep dish pie plate.)

In a medium saucepan, whisk the cream, broth, and flour together until flour is incorporated.  Bring to a boil, reduce the heat and simmer, stirring often, for approximately 4 minutes until thickened.  Stir in the chicken, veggies, parsley, chives, thyme, lemon juice and peel, salt, and pepper.  Place a lid on saucepan to keep warm.

On lightly floured surface roll out the pie crust to form an 11-inch circle.  Cut the crust evenly into 4 parts.

Divide the chicken mixture evenly into the 4 ramekins.  Drape one of the crust parts over each ramekin and fold down over the rims.  Cut an X into the center of each pie as a vent.

Place pies in oven and bake at 425 degrees approximately 25 minutes or until the crusts are browned and the filling is hot and bubbly.

file photo

*Diabetics should always use whole grains. No refined all-purpose flour for us.