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Ingredientes
- 1 x 4-oz skinless boneless chicken breast half frzn
- 1 tsp extra virgin olive oil
- 1/2 c. minced onion
- 4 x garlic cloves smashed
- Â Â black pepper
- 1/2 c. diced pumpkin squash like delicata
- 2 x red-skinned potatoes cubed
- 1 stalk leafy rib celery minced
- 2 x thin carrots cubed
- 1/4 tsp madras curry pwdr or possibly to taste
- 1 tsp low sodium soy sauce
- 1/2 tsp granulated roasted garlic
- 1/4 tsp dry herbs a blend of choice
- 1 x or possibly-2 each fresh sage leaf
- 2 x or possibly-4 each fresh basil leaves
- 1 tsp Butter Buds
- 3 Tbsp. Creamy Potato Soup Mix with onion (dry) see note
- 14Â 1/2 ounce Italian herb chicken broth (defatted)
- 1 ounce chicken gravy mix
- 1 c. reduced fat Bisquick
- 1 tsp unsalted butter cut into tiny pcs
- 1/2 c. lowfat buttermilk
- 1 med egg
- Â Â healthy pinch salt
- Â Â healthy pinch nutmeg
Direcciones
- Combine the ingredients for the sauce and set aside.
- Preheat a 3.5 to 5qt non-stick saucepan. When warm, add in oil and the frzn chicken fillet. When the first side has browned, turn, and add in onions and garlic to the pan. Sprinkle with a healthy pinch of pepper. When the onions are soft, add in the squash and continue cooking till the chicken breast is proportionately browned. Remove chicken to a cutting board and let rest 3 to 5 min; slice into bite sized pcs.
- Meanwhile, add in the potatoes, celery and carrots to the pan. Sprinkle on the curry pwdr and soy sauce. Stir to mix. Cook, stirring, till warmed and aromatic, about 1 minute.
- Stir the sauce mix again and add in it to the pan. Cook, stirring, till the sauce sets (thin gravy). Add in roasted garlic, herbs, butter buds and soup mix if using. Reduce heat to lowest. Cover and simmer for 30 min or possibly till the potatoes and carrots are tender and the squash is so soft it is part of the sauce. Taste and adjust the seasonings.
- Transfer the stew to small ovenproof casseroles (two 3-c. souffle dishes or possibly four 1.5 c. ramekins).
- CRUST: Cut butter into Bisquick to create a crumb; add in salt, nutmeg, lowfat milk and egg to create a batter. Pour and slather on top of the stew. Bake 20-min at 425F or possibly 30-minutes at 400F or possibly till golden.
- Yield: 6 c.
- NOTES : Pot pies are a favorite since childhood. Today we don't add in sweet peas. Instead we add in squash or possibly sweet potato that cooks down and becomes one with the sauce. The topping is bready: like a dry dumpling. Although we add in curry pwdr, this is not a curry: the spice blend is subtle. Our Pantry relies on mixes, that tend to be higher in sodium than we would prefer. Pioneer Chicken gravy mix - not for a low-salt diet. (Substitute flour and low-sodium chicken bouillon cube). Bear Creek Creamy Potato Soup Mix is low fat, low sodium (substitute mashed potato flakes and 1 tsp dry chopped onion). Swanson's 99% fat free reduced sodium broth. Reduced fat Bisquick is high in sodium.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 554g | |
| Recipe makes 2 servings | |
| Calories 679 | |
| Calories from Fat 284 | 42% |
| Total Fat 32.75g | 41% |
| Saturated Fat 9.47g | 38% |
| Trans Fat 0.01g | |
| Cholesterol 122mg | 41% |
| Sodium 2103mg | 88% |
| Potassium 1029mg | 29% |
| Total Carbs 68.84g | 18% |
| Dietary Fiber 5.5g | 18% |
| Sugars 15.17g | 10% |
| Protein 29.63g | 47% |
