Diabetes Quick Fix: Curried Chicken Pot Pie
Pot pies are warm and inviting. Curry powder added to the sauce gives this pie an intriguing flavor. Using prepared ingredients from the supermarket, you can put this pie together in minutes. It’s a one-pot meal that only takes 30 minutes to make.
To shorten the cooking time, I use seasoned breadcrumbs over the ingredients instead of a pie crust.
Helpful Hints:
— You can find diced fresh onions and green bell pepper in the produce section of the supermarket.
— You can use any type of sliced mushrooms.
Countdown:
— Preheat oven to 400 degrees Fahrenheit.
— Prepare pie ingredients.
— Make pie.
Shopping List:
To buy: 3/4 pound chicken cutlets (1/4-inch thick), 1 bottle mild curry powder, 1 package frozen diced onion, 1 package frozen diced green pepper, 1 package frozen peas, 1 container plain breadcrumbs, 1/4 pound sliced baby bello mushrooms, 1 container fresh diced onion, 1 container fresh green bell pepper.
Staples: canola oil, flour, fat-free, low-sodium chicken broth, salt, black peppercorns.
Curried Chicken Pot Pie
Recipe by Linda Gassenheimer
1 tablespoon canola oil
3/4 pound chicken cutlets (1/4-inch thick), cut into 1/2-inch cubes
1/2 tablespoon mild curry powder
1 cup fresh diced onion
1 cups fresh diced green bell pepper
1/4 pound sliced baby bello mushrooms (about 1 1/2 cups)
2 tablespoons flour
1 cup fat-free, low-sodium chicken broth
1 cup frozen peas
1 cup plain breadcrumbs
2 tablespoons grated Parmesan cheese
Salt and freshly ground black pepper
Preheat oven to 400 degrees Fahrenheit. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and sauté 2 minutes. Add curry powder, onion, green bell pepper and mushrooms. Saute 5 minutes. Add the flour to the mixture, stir to blend and add the chicken broth. Simmer to thicken about 1 minute. Mix the peas into the sauce. Add salt and pepper to taste. Spoon into a deep oven-proof pie dish or a souffle dish about 6 inches in diameter. Sprinkle breadcrumbs and Parmesan cheese over the top. Bake for 20 minutes. Remove from oven and serve.
Yield 2 servings.
Per serving: 635 calories, 147 calories from fat, 16.4 g total fat, 3.2 g saturated fat, 6.7 g monounsaturated fat, 112 mg cholesterol, 759 mg sodium, 68.6 g carbohydrate, 9.4 g dietary fiber, 12.5 g sugars, 53.3 g protein.
