#FlabbyMomtoFITMom #TastyThursday #cleaneating Individual Chicken "Pot Pies" Serves: 4 Hands-on time: 30 minutes Total time: 40 minutes INGREDIENTS: FILLING •Olive oil cooking spray •1 lb boneless, skinless chicken breast, diced •1 large yellow onion, diced •2 large carrots, peeled and diced •1 cup frozen peas •2 cups low-sodium chicken broth •4 tsp fresh thyme, minced •2 tbsp whole-wheat flour •Fresh ground black pepper, to taste BISCUITS •3/4 cup skim milk •2 1/4 tsp apple cider vinegar •2 cups plus 2 tbsp whole-wheat pastry flour, divided •1 tbsp baking powder •1 tsp baking soda •1/8 tsp sea salt (optional) •1 tbsp safflower or olive oil INSTRUCTIONS: 1.Preheat oven to 450°F. 2.Prepare filling: Heat a large cast iron or ovenproof nonstick pan over medium-high for 1 minute. Mist with cooking spray. Sauté chicken until no longer pink, 3 minutes. 3.Add onion and carrots. Sauté until onion is slightly browned, about 5 minutes. Add peas and sauté for another minute or until thawed. 4.Stir in broth and thyme and cook until broth is warmed, about 2 minutes. Stir in 2 tbsp whole-wheat flour and reduce heat to medium. Stir constantly until broth is thickened, about 2 minutes. Season with pepper and turn off heat, but do not remove pan from element. 5.Begin preparing biscuits: Pour milk in a cup, then add vinegar to milk. Let stand for 2 minutes. 6.In a large mixing bowl, blend 2 cups whole-wheat pastry flour, baking powder, baking soda and salt, if desired. Stir in milk-vinegar mixture, a 1/4 cup at a time, add oil, and then add remaining 2 tbsp whole-wheat pastry flour. (NOTE: The dough will be slightly sticky. If it is too sticky, add another tbsp of flour.) 7.Using your hands, form 12 small biscuits, about 1 1/2 to 2 inches in diameter. (TIP: If the biscuits are exceptionally sticky, dust your hands with a little bit of flour to make it easier to form them.) Ladle chicken-vegetable mixture into 4 large ramekins, individual casserole dishes or soup tureens,...
Posted on: Thu, 08 Aug 2013 21:01:34 +0000
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