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Autumn is upon us and that means a feast of seasonal vegetables! Root vegetables such as potatoes, sweet potatoes, and carrots are high in fiber, vitamins A and C, and potassium, and a variety of flavors and colors makes them fun to experiment with. Updating traditional cool-weather favorites to add more nutritious ingredients and keep them moderate in fat and calories is a great way to fight the battle of the holiday bulge while still enjoying seasonal dishes to the fullest.
3 cups fat-free, less-sodium chicken broth
1 1/2 cups frozen green peas, thawed
1 cup (1/2 inch) cubed baking potato
1 cup (1/2 inch) cubed sweet potato
1/2 cup (1/2 inch) sliced carrots
1 cup (1/2 inch) celery root
1 cup (1/2 inch) thick slices of parsnip
1 (10-ounce) package of frozen pearl onions
1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
2/3 cup whole-wheat flour (about 3 ounces), divided
1 1/2 cups fat-free milk
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh thyme
1 1/2 teaspoon salt
1 teaspoon freshly ground black pepper
Cooking spray
1 sheet frozen puff pastry dough, thawed Preheat oven to 400F. Bring broth to a boil in a large Dutch oven. Add peas and next 6 ingredients (through onions) to pan ; cover, reduce heat, and simmer for 6 minutes. Add chicken; cook for 5 minutes or until the chicken is done. Remove chicken and vegetables from broth with a slotted spoon; place in large bowl. Increase heat to medium. Lightly spoon flour into dry measuring cup; level with a knife. Place all but 1 tablespoon flour in a medium bowl; gradually add milk to bowl, stirring with a whisk until well-blended. Add milk mixture to broth; cook for 5 minutes or until thickened, stirring frequently. Stir in chicken mixture, parsley, thyme, salt, and pepper. Spoon mixture into an 11x7-inch pan baking dish coated with cooking spray. Sprinkle remaining 1 tablespoon flour on a work surface; roll dough into a 13x9-inch rectangle. Place dough over chicken mixture, pressing to seal at the edge of dish. Cut small slits into dough to allow steam to escape; coat dough lightly with cooking spray. Place dish on a foil-lined baking sheet. Bake at 400F for 16 minutes or until pastry is browned and filling is bubbly. Yield: 8 servings.
Nutrition Facts per serving
Calories 388 (30% from fat) Fat 13 g (Saturated Fat 2 g Monounsaturated Fat 3 g Polyunsaturated Fat 7.1 g) Protein 21.9 g Carbohydrate 45.7 g Fiber 4.4 g Cholesterol 34 g Sodium 790 mg Iron 3 mg Calcium 115 mg
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