Low-fat turkey pot pie
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2¼ | cup | Chicken broth; defatted |
| ½ | cup | Chopped celery |
| ¼ | cup | Chopped onions |
| 2 | mediums | Carrots |
| 3 | tablespoons | Cornstarch |
| 1¾ | cup | Evaporated skim milk |
| 3 | cups | Cooked and chopped turkey breast |
| 1 | cup | Frozen peas; thawed |
| ¼ | cup | Snipped fresh parsley |
| ½ | teaspoon | Dried sage |
| 3 | Sheets phyllo dough | |
Directions
How To Prepare Pie:
Combine in a medium sauce pan 2 cups of broth, celery, onions and carrots.
Bring to a boil and then reduce the heat, cover and simmer for about 5 minutes or until the vegetables are tender.
Stir together in a custard cup the remaining ¼ cup of broth and the cornstarch. Slowly stir the cornstarch mixture into the broth/vegetable mixture.
Stir in the milk. Cook the mixture until it comes to a boil. Reduce the heat and cook and stir for another minute. Stir in the turkey, peas, parsley and sage. Transfer the mixture to a shallow 2-quart casserole.
How To Prepare the Pastry Crust: Lay one sheet of the phyllo dough on top of the turkey mixture. Spray the dough with no-stick spray and repeat the layering and spraying two more times.
Fold or crumple the edges of the dough and tuck them inside the casserole dish.
Bake for 30-40 minutes or until the crust is golden brown.
Nutritional Scorecard Regular Pot Pie: Calories - 671 Fat (grams) - 32 Percent of calories from fat - 43 percent Cholesterol (mg.) - 95
Evelyn's Pot Pie:
Calories - 251 Fat (grams) - 3 Percent of calories from fat - 9 percent Cholesterol (mg.) - 52
Notes: Evelyn Tribole has a Masters in Science and is a registered dietician. She is the nutrition editor of Shape Magazine, where her column, "Recipe Make-Overs," appears monthly.
© 1997 Evelyn Tribole
© 1997 Lifetime Entertainment Services. All rights reserved.
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