Chicken Pot Pie

Vegetable oil spray
1 tbsp olive oil
1/2 cup chopped onion
1 medium garlic clove, minced
2 medium ribs of celery, sliced
2 medium carrots, cut crosswise into 1/4 inch slices
2 tbsp olive oil
1/4 cup all purpose flour
1 cup fat free, low sodium chicken broth
3 cups chopped cooked chicken or turkey breast, cooked without salt, skin and all visible fat discarded
1 cup frozen baby green peas or leftover cooked or frozen vegetables
2 tbsp chopped fresh Italian, or flat-leaf, parsley
1 cup fat free low sodium chicken broth
1/4 tsp salt
Pepper to taste
Mashed Potatoes (Recipe to follow) or about 4 cups leftover mashed potatoes, cooked without salt and margarine

Preheat oven to 375 degrees F. Lightly spray a 9 inch pie plate or baking dish with vegetable oil spray.

Pour 1 tbsp oil into a 4 quart saucepan or Dutch oven and swirl to coat the bottom. Heat over medium high heat. Cook the onion and garlic for 2 to 3 minutes, or until they begin to soften. Stir in the celery and carrots. Cook for 5 minutes, or until the celery begins to soften. Transfer the vegetables to a plate.

In the same saucepan, heat 2 tbsp oil over medium heat. Whisk in the flour, thoroughly incorporating the oil. (The mixture will be dry.) Gradually pour in 1 cup broth, whisking constantly. Cook for 2 to 3 minutes, or until the mixture gegins to thicken and turn golden and the flour loses its raw taste.

Stir in the chicken, peas, parsley and enough of the remaining broth to achieve the desired consistency. Stir in the salt and pepper. Pour the mixture into the pie pan.

Spread the mashed potatoes over the chicken mixture.

Bake for 25 minutes, or until the potato crust is golden and the filling is bubbly.

Mashed Potatoes

1 pound Yukon gold potatoes, peeled and cut into 2-inch cubes
4 cups fat free low sodium chicken broth
1 medium garlic clove

Put the potatoes in a 4 quart saucepan and add enough broth to cover. Add the garlic. Bring to a boil over high heat. Reduce the heat and cook at a low boil, uncovered, for 10 to 15 minutes, or until the potatoes are fork tender. Drain the potatoes, reserving the cooking liquid.

In a large mixing bowl, beat the potatoes and garlic with an electric mixer until no large chunks remain. Gradually pour in the cooking liquied, beating after each addition, until the desired consistency is reached.

Calories 216
Total fat 7 g
Cholesterol 45 mg
Sodium 177 mg
Carbohydrates 19 g
Fiber 3 g
Protein 20 gr

Source: American Heart Association N0-Fad Diet: A Personal Plan for Healthy Weight Loss