Eating for Life

March 25, 2014

Eating for Life | Chicken Pot Pie Soup

Our version of this winter classic is good for all seasons.

Everyone knows asparagus is a spring vegetable, and hard winter squash is, well, a winter vegetable. But frozen peas and carrots? They’re somewhere in between.

Yet when my husband tried to buy a pot pie at Costco last summer, he was shocked to learn our daughter’s favorite dish was “out of season.”

The Star’s

Chicken Pot Pie Soup

offers a lighter option so that pot pie never really needs to take a timeout.

Yes, Men’s Health named a Marie Callender’s pot pie public enemy No. 1 on its “Top 20 Worst Packaged Foods in America” list.

But our soup is topped with circles of dough, which reduces the need for a bottom crust. The addition of mixed vegetables adds more nutritional variety and heft, while reduced-sodium chicken broth offers a healthier, and yes, just a bit of a soupier, spin.

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Cooking tip:

Use leftover cooked chicken for this soup, or poach chicken by placing breasts in a single layer in a pan and add water to just cover. Heat over medium-high heat just until liquid begins to bubble gently. Reduce heat to maintain a gentle simmer, and cook about 15 to 20 minutes or until meat thermometer inserted in the center of the chicken registers 165 degrees and meat is no longer pink inside.

Chicken Pot Pie Soup Makes 8 servings (total yield 9 cups) 1 frozen pie shell (1/2 of a 10-ounce package) 2 tablespoons butter 1 onion, chopped 1 celery stalk, chopped 1 potato, peeled and chopped in small pieces 1 (16-ounce) package frozen mixed vegetables 1 pound boneless, skinless chicken breasts, cooked and cut into bite-size pieces 3 (14.5-ounce) cans reduced-sodium chicken broth 1 teaspoon poultry seasoning Salt and pepper to taste 1/2 cup all purpose flour

Preheat oven to 400 degrees. Remove pie shell from freezer 20 minutes prior to beginning recipe. Lightly flour a surface. Carefully place pie shell on floured surface. Using a 1 1/2-inch round cutter, cut 16 to 18 circles from pie crust. Place circles on a baking sheet and bake 7 to 10 minutes or until golden brown. Allow to cool and set aside.

In a large pot or Dutch oven, melt butter over medium-high heat. Add onion and celery and cook 5 minutes or until onion is tender, stirring frequently. Add potato, frozen mixed vegetables, cooked chicken and 2 cans of chicken broth, and stir well. Stir in poultry seasoning, salt and pepper. Bring mixture to a simmer over medium high heat, reduce heat to maintain simmer and simmer 5 to 7 minutes, stirring occasionally.

In a medium bowl, whisk flour into remaining can of chicken broth until mixture is smooth. Gradually add to soup, stirring constantly. Simmer 10 minutes.

Ladle into serving bowls. Serve with 2 pie crust rounds floating on top of each serving.

Per serving: 242 calories (35 percent from fat), 11 grams total fat (4 grams saturated), 41 milligrams cholesterol, 21 grams carbohydrates, 23 grams protein, 276 milligrams sodium, 3 grams dietary fiber.

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