Chicken Pot Pie
Serves 8
Note: This filling for the pie can be made a day or so in advance. Feel free to put an egg wash (one egg whisked with a tablespoon of water) on the finished pastry before baking if you prefer a sheen on your crust.
This version of pot-pie is loaded with vegetables, gets rid of the cream or milk usually called for in other recipes, and the crust is trans-fat-free.
For the chicken:
2 tablespoons olive oil
6 cloves crushed garlic
1 tablespoon picked thyme leaves or 1 teaspoon dried
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
1 bay leaf
1 teaspoon turmeric
2 teaspoons salt-free all-purpose seasoning
1 teaspoon ground black pepper
½ teaspoon salt
2 cups frozen pearl onions, thawed
1 cup carrots, peeled and cut into
1-inch cubes
1 cup celery, cut into 1-inch pieces
1 cup shiitake mushrooms, sliced
½-inch thick
1 cup crimini or button mushrooms, quartered
4 tablespoons flour
¼ cup Pernod (optional)
3 cups low-sodium chicken stock
1 pound skinless, boneless chicken breast, cut into 2” cubes
1 cup frozen sweet peas, thawed
½ cup chopped parsley
For the crust:
1 cups flour
½ teaspoon salt (optional)
½ cup trans fat free margarine spread
3 tablespoons ice water
Prepare the chicken. In a large sauté pan over medium-high heat, heat the olive oil until hot. Stir in the garlic, thyme, oregano, tarragon, bay leaf, turmeric, salt-free all-purpose seasoning, pepper, salt and sauté for one minute. Add the onions, carrots, celery, and mushrooms and sauté for two minutes. Stir in the flour and coat the vegetables well. Add the Pernod, if using, and chicken stock and stir to blend well. Allow the mixture to come to a simmer. Stir in the chicken and simmer for five minutes. Stir in the peas and parsley. Remove from heat and pour the mixture into a 3-quart oval casserole dish. Cover loosely with foil and set aside.
Nutritional Analysis (per serving)
Calories: 295
Total Fat: 9.0 g
Saturated Fat: 0.5 g
Polyunsaturated Fat: 1.5 g
Monounsaturated Fat: 5.0 g
Trans Fat: 0.0
Cholesterol: 33 mg
Sodium: 493 mg
Carbohydrates: 33 g
Fiber: 3 g
Sugars: 4 g
Protein: 19 g
Dietary Exchanges: 2 lean meat, 1 1/2 starch, 2 vegetable, 1/2 fat
This recipe is brought to you by the American Heart Association’s Face The Fats program. Recipe copyright © 2007 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.
Berry-Topped Pudding Pie in Meringue-Nut Crust
Recipe courtesy of Alton Brown
Serves 8; 1 slice per serving
Canola or corn oil for pie pan
2 large egg whites
½ teaspoon vanilla extract teaspoon cream of tartar
teaspoon salt
½ cup sugar
¾ cup walnuts or pecans, finely chopped
1 small package fat-free, sugar- free instant lemon or vanilla pudding mix, prepared with
2 cups cold fat-free milk
12 ounces fresh berries or other fruit, sliced if needed
½ cup fat-free frozen whipped topping, thawed (optional)
Preheat the oven to 300°F. Pour a small amount of oil onto a paper towel and lightly wipe the bottom and side of an 8- or 9-inch pie pan.
In a large mixing bowl, using an electric mixer, beat the egg whites, vanilla, cream of tartar, and salt on medium speed until foamy. With the mixer still running, gradually add the sugar in a slow steady stream, until stiff peaks form. (The peaks shouldn’t fold over when the beater is lifted.) Very gently fold in ½ cup of the nuts.
Using a flexible spatula or rubber scraper, spread the meringue over the bottom and up the side of the pie pan and onto the lip of the pan, but not over the edge of the pan. Sprinkle the bottom with the remaining nuts.
Bake for 50 minutes, or until the meringue is firm and lightly browned. Transfer to a cooling rack and let cool completely, at least 2 hours.
Using the package directions, prepare the pudding. Spread over the cooled crust. Arrange the fruit decoratively over the pudding. Top with the whipped topping.
Note: In warm weather, meringues will get gummy after a few days, so it’s best to serve this dessert within 24 hours.
Nutrition Analysis (per serving)
Calories: 169
Total Fat: 6.5 g
Saturated Fat: 0.5 g
Polyunsaturated Fat: 4.5 g
Monounsaturated Fat: 1.0 g
Trans Fat: 0.0 g
Cholesterol: 1 mg
Sodium: 223 mg
Carbohydrates: 25 g
Sugar: 18 g
Fiber: 3 g
Protein: 5 g
Dietary Exchanges: ½ fruit
1 other carbohydrate, 1 ½ fat
This recipe is brought to you by the American Heart Association’s Face The Fats program. Recipe copyright © 2007 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.
Pear and Cherry Crumble
Note: This is a good way to “sneak” heart-healthy whole grains and nuts into the diet via an irresistible dessert. Make sure the pear or apple juice is natural and not made with high-fructose corn syrup.
Serves 8
For the fruit:
Cooking spray
Juice of one lemon
5-6 fresh pears, the riper the better
1 cup dried cherries
Zest of one lemon
½ cup pear juice (may substitute apple juice)
2 tablespoons honey
1 teaspoon almond extract
1 teaspoon vanilla extract
¼ teaspoon ground cardamom
½ teaspoon ground cinnamon
1 tablespoon flour
For the topping:
1 cup organic vanilla granola
3 tablespoons flour
½ cup brown sugar
¼ cup sliced almonds
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
¼ cup trans fat free margarine spread
Preheat the oven to 375°F. Lightly spray a 9-inch baking dish with cooking spray. Line a rimmed baking sheet with aluminum foil and set aside. Fill a large bowl halfway with cold water and the juice of one lemon. Cut the stems off the pears and peel them, placing each one in the acidulated water as you do so. Then, halve, core and seed the pears and cut them into inch-thick lengthwise slices or chunks, returning each sliced pear to the lemon water until the job is completed. Drain the cut pears in a colander and return them to the mixing bowl. Add the cherries, lemon zest, pear or apple juice, honey, flavorings, spices, and one tablespoon of flour to the fruit and stir to mix everything well. Let the fruit macerate for fifteen minutes; then, place it in the prepared baking dish.
Make the topping. Place the granola, flour, brown sugar, almonds, and spices in a large mixing bowl and toss them together lightly. Add the margarine spread and use your hands to work the spread into the dry ingredients until blended but crumbly. Spread the topping over the pears. Place the dish on the foil-lined baking sheet and bake the crumble for 30-35 minutes, until the top is golden brown and the juices are bubbling and translucent. Serve warm.
Nutritional Analysis (per serving)
Calories: 289
Total Fat: 4.0 g
Saturated Fat: 0.0 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 2.0 g
Trans Fat: 0.0
Cholesterol: 0 mg
Sodium: 69 mg
Carbohydrates: 62 g
Fiber: 6 g
Sugars: 41 g
Protein: 3 g
Dietary Exchanges: 2 fruit, 2 other carbohydrate, 1 fat
This recipe is brought to you by the American Heart Association’s Face The Fats program. Recipe copyright © 2007 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.
