Diabetes-friendly recipe: chicken pot pie with phyllo

Ingredients:

• 1 pound boneless skinless chicken breasts, diced into 1/2-inch pieces
• 1 1/2 teaspoon garlic powder
• Freshly ground black pepper, to taste
• 2 cups fat-free, reduced-sodium chicken broth
• 1/2 cup water
• 1 teaspoon olive oil
• 10 ounces cremini mushrooms, cut into 1/2-inch pieces (about 3 cups)
• 1 garlic clove, finely chopped
• Kosher or sea salt, to taste
• 1 pound small red potatoes, unpeeled and cut into quarters
• 5 sprigs fresh thyme
• 3 medium (1 cup total) carrots, diced into 1/2-inch pieces
• 1 large (2 cups total) onion, diced
• 1 1/2 cups 1 percent milk
• 1/2 cup half-and-half
• 6 tablespoons flour
• 8 ounces frozen peas
• 1/2 cup minced flat leaf parsley
• 8 sheets (9 x 14-inch) phyllo dough
• Butter-flavored spray

Preparation:

Serves: 12
Serving Size: 1 (3 x 3-inch) square
Preparation Time: 40 minutes
Cook Time: 30 minutes

1. Preheat the oven to 400°F. Season the diced chicken with garlic powder and freshly ground pepper and set aside. In a 2-quart saucepan, bring the chicken stock and water to a boil.
2. Meanwhile, heat the olive oil in a medium skillet and add the mushrooms and garlic. Season lightly with salt and pepper. Cook for 5 minutes or until mushrooms are soft. Once the mushrooms soften, set them aside in a bowl. Strain any liquid from the mushrooms.
3. Add in the potatoes and thyme leaves and lower the heat to medium. Simmer the potatoes for about 8 minutes until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon remove the carrots and onions to the same bowl with the potatoes.
4. Add the chicken to the stock and simmer the chicken for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Reduce the stock until reduced to 1/2 cup, about 10 minutes.
5. Meanwhile, whisk the milk, half-and-half and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture to the stock, constantly stirring until thickened, but smooth. Add the sauce to the vegetables and season with salt and pepper. Add in the reserved mushrooms, peas and parsley, and mix well.
6. Pour the mixture into a 9 x 13-inch pan. Set aside.
7. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air. The phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first sheet and coat with spray. Repeat this process until all 8 sheets are used.
8. Carefully lift the phyllo dough stack and place over the chicken vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.
9. Bake the chicken pot pie, uncovered, for about 30 minutes until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares. 

Exchanges/Choices:

• 1 1/2 Starch
• 1 Vegetable
• 1 Lean Meat 

Nutrition Facts (per serving):

Calories 180; calories from fat 20; total fat; 2.5g; saturated fat .9g