soups & stews | eat less velveeta

My friend, Lois, asked me if I could figure out a healthier version of chicken pot pie. I have to say it’s a bit of a challenge to replace all of the goodness in that ooey, gooey comfort food full of chicken and veggies floating in a rich, creamy sauce of butter and heavy cream underneath a crispy pastry shell. But it is possible.

After a couple of trials, it’s clear the answer lies in compromise. This recipe cuts a ton of fat from the filling and adds a bunch of protein to the mix. Although you can top it with an olive oil pie crust top or simply sprinkle it with fresh breadcrumbs made from high-fiber, whole grain or gluten free bread, I recommend a little splurge by keeping the puff pastry top – it is a comfort food, after all. Also, if you bake it in a deeper dish as opposed to a wider one, you can cut the pastry you need in half – which cuts the fat and calories in half, too. Here goes…

RECIPE: High Protein Chicken Pot Pies with Parsnips in Greek Yogurt Goat Milk Cream Sauce

1 roasted chicken, skin removed and rough chopped (rotisserie chicken will work if you don’t want to roast your own)
1 small onion, chopped
2 stalk celery, chopped
2 carrots, chopped
2 parsnips, chopped
1 tsp dried thyme
1/2 tsp poultry seasoning
2 cups chicken broth
2 cups goat milk (or almond or cow’s milk if you don’t like the taste of goat milk)
1/2 block greek cream cheese, cut in pieces
2 cups nonfat greek yogurt
6 TBSP oat flour (or gluten free)
olive oil
1 cup peas, frozen is fine
3 TBSP freshly chopped flat leaf parsley
1 1/2 tsp salt (or to taste)
cracked black pepper
1/4 cup brandy
1 sheet puff pastry (or gluten free pie crust/bread crumbs)
1 egg, beaten

DIRECTIONS: First, remove the skin and bones from the roasted chicken, give the meat a rough chop and set aside. (Use just the breasts from two chickens if you want to make it extra healthy). Put the chicken carcass in a small sauce pot and add just over two cups of chicken stock. Simmer for 30 minutes to infuse some extra chicken flavor into the broth. Trust me – it makes a difference. Strain and set aside. Remove puff pastry from freezer and thaw until you can unfold it. Sprinkle a board with oat flour and roll pastry just a bit to remove the seams and thin out a little bit.

Next, add a couple tablespoons of olive oil to the bottom of a dutch oven or a large, deep saute pan. Saute onion, celery, carrots, parsnips, thyme and seasoning over medium/medium-high heat until the veggies become translucent and barely start to brown (about 5 minutes). Deglaze the pan with the brandy and stir for another minute. Sprinkle the oat flour on the veggies and stir for a minute or two. Slowly add the warm chicken stock to the veggies, whisking as it thickens to avoid lumps. Then add the goat milk, 1/2 block of cream cheese, peas, salt and pepper. Simmer on low for 5-10 minutes. Turn off heat. Whisk in greek yogurt; add chicken and parsley. Taste and re-season with salt and pepper if necessary.

Divide mixture among 4 large or 6 smaller oven-safe bowls, mugs or ramekins (something that is deeper, rather than a long cassarole-shaped dish that would require more pastry to cover). Whatever dish you use, flip it upside down on the pastry and cut out a shape slightly larger than your dish. Cover the filled dishes with the slightly oversized pastry and push it against the edges. Brush the pastry with the egg wash and using a knife, cut a couple of slits in the top to let the steam escape. Bake the pot pies in a 425 degree oven for 30 minutes or until the pastry puffs up and turns a nice golden brown.

Enjoy!

I LOVE mushroom soup. When I was little, mushroom soup was always the clear winner over chicken noodle – much like tomato juice was always the clear winner over orange. (I think I was a weird kid.) As an adult, I make mushroom soup a thousand different ways. Sometimes thin, sometimes thick, sometimes chunky in a broth, sometimes pureed with ‘cream of’ in front of its name. Hungarian style loaded with paprika, or traditional style that tastes a little like Thanksgiving. But I wrote this recipe because I was looking for a super fast and healthy way to make my favorite soup. No butter, no flour, no sauteing – no guilt. This recipe makes two large or three average size bowls, so double it as you wish. Here goes:

RECIPE: Cream of Baby Bella Mushroom Soup

1 box chicken stock (vegetable stock, if you’re a vegetarian)
24oz mushrooms (crimini) sliced – reserve a cup, finely chopped
1 large shallot (or 1/4 onion)
1/2 tsp dry thyme
4 TBSP brandy
1/2 tsp salt
1/4 tsp black pepper
1/2 block cream cheese

Add stock to a large soup pot and bring to a rolling simmer over medium heat. Slice mushrooms in a food processor (or rough chop); it doesn’t much matter since you’ll be pureeing this soup anyway. Add those to the stock. Slice the shallot; throw that in the pot. Add the thyme, brandy, salt and pepper into the pot and let simmer for 20 minutes. Turn off heat. Puree using an stick blender or regular blender. Put back on stove over low heat; add chunks of cream cheese and remaining chopped mushrooms. Simmer on low for 10 more minutes stir until cream cheese melts completely into the soup. Re-season with salt and pepper, if needed. Great drizzled with olive oil and cracked black pepper, or even topped with homemade croutons (recipe can be found here: SPICY GARLIC CROUTONS). Enjoy!