Chicken Pot Pie

8 Tbsp (120 mL) extra-virgin olive oil, divided, plus extra for oiling pan
1/2 cup (125 mL) whole wheat flour (or gluten-free option, such as rice flour)
2 cups (500 mL) low-sodium chicken stock or poaching liquid
1 1/2 cups (350 mL) skim milk
2 Tbsp (30 mL) sherry (optional)
1/4 tsp (1 mL) lemon juice
1/4 tsp (1 mL) ground black pepper
1/4 tsp (1 mL) grated nutmeg
1 1/2 lbs (750 g) cooked boneless, skinless chicken breasts (see recipe below for Poached Chicken Breasts)
1 medium onion, chopped
3 medium carrots, peeled and sliced 1/4 in (0.5 cm) thick
3 medium celery stalks, sliced 1/4 in (0.5 cm) thick
3/4 cup (180 mL) frozen peas (do not thaw)
3 Tbsp (45 mL) minced flat-leaf parsley
8 sheets phyllo pastry (available gluten free as well)

Preheat oven to 400 F (200 C). Lightly brush 13 x 9 in (33 x 23 cm) baking pan or other shallow baking dish with about 1 tsp (5 mL) extra-virgin olive oil and set aside.

Heat 4 Tbsp (60 mL) oil in large saucepan over medium-low heat. Add flour and whisk until smooth. Cook, whisking constantly, for 2 minutes. Add stock or poaching liquid and whisk until smooth. Whisk in milk. Increase heat to medium and bring mixture to simmer, whisking constantly. Remove pan from heat and whisk vigorously to break up any lumps. Stir in sherry (if using) and cook for 1 minute. Add lemon juice, pepper, and nutmeg; stir well and add cooked chicken. Set aside.

Heat 2 Tbsp (30 mL) oil in large sauté pan over medium-high heat. Add onion, carrot, and celery and cook, stirring often, until barely tender, about 5 minutes. Let cool slightly and add to chicken mixture along with peas and parsley. Stir well. Pour into prepared pan.

Keeping remaining phyllo covered with lightly dampened dish towel, place 1 sheet on work surface; brush lightly with remaining 2 Tbsp (30 mL) oil as needed. Scrunch gently with fingertips to form about 6 x 5 in (15 x 12 cm) oval; place on filling. Repeat with remaining phyllo to cover filling completely.

Bake until chicken is bubbly and topping is nicely browned, 25 to 35 minutes.

Serves 8.

Each serving (using plain cooked chicken) contains: 358 calories; 27 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 24 g carbohydrates (5 g sugars, 2 g fibre); 238 mg sodium

Poached Chicken Breasts

This is an ideal way to cook chicken to be used in salads, sandwiches, or sauced dishes.

8 chicken breast halves, skinned and boned
2 Tbsp (30 mL) dry white wine (optional)
1 onion, sliced
1 stalk celery, sliced

Combine all ingredients in large pot and add cold water, so that ingredients are covered by about 1 in (2.5 cm) water. Bring to a full boil and skim. Remove from heat, cover, and allow chicken to cool in broth—heat of liquid will finish cooking process (cooling time is about 1 1/2 hours). Strain poaching liquid and use when chicken stock or broth is needed. If not using chicken right away, refrigerate until ready to use.

Serves 8.

Each serving contains: 139 calories; 27 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 2 g carbohydrates (1 g sugars, 0 g fibre); 81 mg sodium

source: "Pot Pies", alive #361, November 2012