Good Lifestyle

Potty piers can be one of America's favoritescomforting foodsBut there is nothing comfort on a dish that can swallow a whole day of calories, fat and sodium, as much restoration rendering. We clear the fouling greases of the artery, cut the calories of more than half and deliver an easy tart recipe to the chicken hen that you are linked.

Nutrition:350 calories, 15 g of grease (8 g saturated), 650 mg of sodium

Serves 4

You will need

2 c.
1 onion, chopped
2 carrots, chopped
2 clove garlic, minced
2 cups of white mushrooms or white cremini and white
2 cups onions frozen pearls
2 chicken chicken cups (remains or from a chicken rotisserie purchased from shop)
1/4 cup of flour
2 cups of low sodium chicken broth, warmed up
1 cup of 2% or whole milk
1/2 half and a half cup
1 1/2 cup frozen peas
Black salt and pepper
1 puff pastry sheet, defrosted
2 egg whites, slightly beaten

How to do it

1. Heat the butter in a large skip stove or a medium heat pot.
2. When it is melted, add the onion, carrots and garlic and cook until the onion is translucent and the carrots start to soften, about 5 minutes.
3. Add mushrooms and pearl onions and cook, stirring occasionally, for another 5 minutes.
4. Stir in chicken and flour, using a wooden spoon to make sure vegetables and meat are uniformly covered with flour.
5. Slowly pour into the chicken broth with a whisk to beat it to avoid swallowing with the flour (the hot or hot broth helps smooth the sauce).
6. Once the broth is incorporated, add the and half and a half milk and simmer for 10 to 15 minutes until the sauce is thickened substantially and slightly hanging with vegetables and chicken. Stir in peas. Season with salt and pepper.
7. Preheat the oven to 375 ° F. Cut the dough in quarters. Deploy each song on a floured surface to make a square of 6 ".
8. Divide the chicken mixture from 4 bowls ranging into the oven. Place a baked square on the top of each bowl and remove the excess with an intense knife; Pinch the dough around the edges of the bowl to secure it.
9. Brush the tops with egg whites and cook to the golden brown, about 25 minutes.

Eat

Most of the calories in the pot pies comes from the burden of butter that crowns the bowls. This recipe calls for very thin puff pastry to minimize the caloric impact, but to further reduce your fat intake, you can do two quick substitutions:

1) Instead of the puff pastry, try a few layers ofphyllo paste brushed with a little butter. Even then, it is even lighter and less caloric than the puff pastry.

2) Replace the half and a half with another 1/2 cup milk.

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