250 Calorie Chicken or Turkey Pot Pie2016-06-14
- Servings : 6
- Prep Time : 30m
- Cook Time : 30m
- Ready In : 60m
This information is per serving.
Calories From Fat70
Serving Size:About 9 oz. (250 g)
Pot pies are comfort food. Fast food and casual restaurants serve them, and your grocer’s frozen food isle carries several brands and sizes. But this comfort food can come with more calories and sodium than most people need. Most of the calories and fat in conventional pot pies are in the crust; a mixture of refined wheat flour and fat.
The ingredients list for 250 Calorie Chicken or Turkey Pot Pie is long but not as long as frozen pot pies, and all ingredients are either in your pantry or available from your grocer. Plus, 250 Calorie Chicken or Turkey Pot Pie, has about one-third the calories and sodium, a fraction of the saturated fat and more meat protein.
Marie Callender’s® frozen chicken pot pie is about 50% crust and 50% filling. The fillings main ingredient is chicken broth followed by white meat chicken with:
- Isolated soy protein product [isolated soy protein, modified potato starch, corn starch, carrageenan, soy lecithin]
Sounds delicious, doesn’t it.
Marie Callender’s Frozen Chicken Pot Pie
Although this pie comes in a microwavable box, you are warned to not cook it in a microwave oven due to the pies thickness. Undercooked frozen foods can have harmful bacteria. The internal temperature must reach 165°F wether you cook it in a microwave or conventional oven. You do own an instant read thermometer, right? Unlike the package photo of a pie bursting with vegetables and meat, you get a lot of sauce. Remember, the first ingredient is chicken broth.
Interior Frozen Chicken Pot Pie
Can You Find the Celery In This Photo?
If you believe the package photo, there are large pieces of celery. This pie does have celery it just isn’t as obvious as in the photo. Looking at the ingredients list, celery is in Contains 2% or Less between water and modified cornstarch.
One other nicety about Marie’s chicken pot pie is the nutrition facts label. Values are for a 1 cup serving and the pie has about 2 servings. One cup has 430 calories, two cups has 860 calories. The entire pie is 970 calories!
The meal picture below of 250 Calorie Chicken or Turkey Pot Pie equals the filling in a 16-oz. Marie Callender’s® pie and adds a simple salad and jellied cranberry sauce. Total calories for this 16-oz. meal is 510 plus you get 34 grams of protein versus 25 grams for MC’s pie (about 30% is from flour in the crust).
250 Calorie Chicken or Turkey Pot Pie Meal With Optional Puff Pastry Bites
In less time than t takes to bake MC’s frozen pie, you can make a 250 Calorie Chicken or Turkey Pot Pie meal for the entire family. It is not as easy as popping frozen pies in the oven, but you get more chicken and vegetables, less sauce, and no high calorie, high glycemic crust.
Additions & Substitutions
Substitute water or broth for white wine.
Add 1/8 to 1/2 teaspoon of turmeric, rosemary or other spice.
You can use any roasted or grilled poultry for this recipe; rotisserie chicken, grilled or smoked poultry.
- 1 lb. (450 g) cooked chicken or turkey, cubed
- 1 (200 g) medium onion, minced
- 12 oz (370 g) frozen mixed vegetables
- 1 tablespoon (15 ml) olive oil
- 4 oz. (112 g) fresh or canned mushrooms, sliced
- 1 cup (240 ml ) low sodium chicken broth
- 1/3 cup (80 ml) dry white wine
- Seasoning Mix
- 1/4 teaspoon (1.25 ml) dried parsley flakes
- 1/4 teaspoon (1.25 ml) cumin
- 1/8 teaspoon (0.625 ml) cayenne pepper or to taste
- 1/8 teaspoon (0.625 ml) garlic powder
- 1/4 teaspoon (1.25 ml) dried thyme
- 1/4 teaspoon (1.25 ml) dried dill
- 1/8 teaspoon (0.625 ml) white pepper
- 1/8 teaspoon (0.625 ml) black pepper
- 1 bay leaf
- Remaining Ingredients
- 1 tablespoon (15 ml) Worcestershire sauce
- 4 teaspoon (20 ml) cornstarch
- 2 tablespoons (30 ml) water to dissolve cornstarch
- 10.5 oz. (300 g) cream of mushroom soup
- 5.3 oz. (150 g) Greek or natural 0% fat yogurt
- 1/2 cup (56 g) shredded cheddar cheese
- 1/2 cup (56 g) shredded Monterey Jack cheese
- Puff Pasty (optional)
Method of Preparation
Combine all spices in a small bowl.
In a large skillet, heat oil over medium heat and sauté onion until softened (about 5 minutes).
Stir in chicken, mushrooms, vegetables, spices and chicken broth. Bring to a boil, reduce heat, cover and simmer about 10 minutes.
Combine cornstarch with water and stir it into the meat and vegetables. Cook over medium heat 1 to 2 minutes stirring constantly. Stir in soup and bring to a boil. Heat 1 to 2 minutes stirring often.
Remove from heat and stir in cheese followed by the yogurt. Cool about 5 minutes and serve.
For puff pastry topping, cut one sheet into 6 squares of 3 to 3 1/2 inch circles or cut into small square (1" or less) and bake per package direction until puffed and browned.