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Friday, May 6, 2016

Chicken Pot Pie -- on the lighter side

Thursday, May 14, 2009

Looking at a family favorite from a fresher, healthier perspective is good sense in today's world. Check out this version of a lower fat, lower sodium staple and enjoy.

In a saucepan, combine over medium heat:

* 8 ounces of bite-sized chicken (canned or left-over),

* 3 cans of chopped vegetables (no added salt), and

* 1 can (10.75 ounces) reduced fat and reduced sodium cream soup (celery, mushroom, etc.).

Pour into a 9-inch round pie plate, sprayed with non-stick coating.

* Sprinkle with Mrs. Dash for a nice flavor accent.

* Bake at 350 for 30 minutes until bubbly, stirring lightly at about 15 minutes.

While baking:

* Combine one tube refrigerated reduced fat biscuits or crescent rolls into a ball and roll out into a circle to cover the top of the chicken pot pie mixture, and

* Add dough to the top of the dish and cook for about 20 minutes more, until the top is golden brown.

Makes four servings at about 260 calories each. Contains approximately 300 grams of sodium and seven grams of fat. Want to slip in extra fiber? Mix a fourth cup of humus, refried beans or bean dip with the cream soup. This bland addition is essentially invisible to the taste and the extra fiber benefits sugar absorption and cholesterol balance.

Recipe adapted from Purdue Work Life Programs, September 2008.

Contact us: You can contact the local Purdue Extension Office by calling 812-829-5020 in Owen County for more information, to request copies of materials, or for comments regarding this week's column topic. Purdue Extension is an equal opportunity, equal access institution.

Extension Homemakers: There are four Extension Homemakers clubs in Owen County. Call for information about one near you.