Happy Waffle Wednesday!!
A very simple recipe for one belgian waffle, or two rectangular ones:
- 1/3 cup whole wheat flour
- 1 tsp baking powder
- 1/2 tsp cinnamon
- 3 tbsp egg whites (or one whole egg)
- 1 tsp vanilla extract
- 1/3 cup almond milk (or any kind of milk)
Today’s topping consisted of 1/2 cup cottage cheese, 1 tbsp peanut butter, 2 tbsp sugar-free syrup and cinnamon to taste. A cinch to whip up and completely delicious! Also, a nice break from the oatmeal and egg sandwiches I’ve been eating lately.
After yesterday’s indulgent pie recipe, I decided it was time to balance things out with a non-pie.
Chicken Not Pie
Yes, that would chicken pot pie without the pastry. The filling is actually my favourite part (well, technically, the chicken is). So consider this your “healthier” version of a homestyle favourite :)
If you don’t have any leftover poultry to use (my mom often makes this with turkey leftovers) start by boiling your chicken breasts until just cooked. I used two very big chicken breasts – around 12-14 oz all together.
While that’s going on, chop up one leek. Around two cups worth. Cook it in a greased frying pan along with 1/4 cup onions, a clove of garlic and a quarter teaspoon of dried thyme.
Potatoes! Two of ‘em. The key to any homestyle dish.
Y’all know I’m a fan of the frozen veggies. I added a 500g bag of a carrot, corn, pea and green bean mix. But you can add any veggies you like. Mushrooms, parsnip or turnip would be great too. Around 2 cups worth.
I also have an abnormal fear of store-bought broths. I think it’s because at one point my doctor told me I could have an allergy to monosodium glutamate (MSG) and a lot of broths have it. Turns out I just have an intolerance to certain raw fruits and veggies – but the fear stuck!
Phew. Safe :)
By now the chicken should be close to done, so just drain it and set aside to cool.
Meanwhile, mix 2 cups of the chicken broth with 1 cup low-fat milk, 3 tbsp all-purpose flour and a squirt of dijon. Whisk baby whisk! It takes around 10 minutes to get thick.
Once your hand is cramped from whisking, and your veggies are off the burner, shred the cooled chicken and combine everything into a large casserole dish.
Cover with tinfoil and bake at 375 for around 45 minutes or until potatoes are cooked.
Voila! Chicken Not Pie. Who needs pie crust or biscuits? More importantly, who has the patience to make pie crust or biscuits on a weeknight? Not this girl.
Ingredients (makes 4 servings)
- 2 large chicken breasts (or 4 small ones, around 12-14 oz)
- one chopped leek (around 2 cups)
- 1/4 cup chopped onion
- 1 garlic clove, minced
- 1/4 tsp dried thyme
- 2 potatoes, diced into small cubes (around 2 cups worth)
- 500g bag of frozen veggies (or 2 cups veggies of choice, chopped small)
- 2 cups chicken broth
- 1 cup low fat milk (I used 1%)
- 1 tsp dijon mustard
- 3 tbsp flour
- salt & pepper to taste
Boil chicken breasts in a large pot of water. Cook leeks, onions and garlic in a pan until soft. Add potatoes, spices and frozen vegetables. Once chicken is cooked, set aside to cool. Add broth, milk, mustard and flour to a small pot and whisk on medium-high heat until thickened. Around 10 minutes. Once chicken is cool enough to touch, shred it with your hands. Mix chicken with veggies and add to a large casserole dish and pour broth mixture over top. Cover with tinfoil and bake at 375F for around 45 minutes or until potatoes are cooked.
Even better than the warm, comforting taste are the nutritionals! Each serving has 273 calories, 3g fat, 33g carbs, and 28g protein. I ate my bowl with a side of some carrot sticks and apple slices, because I eat everything with a side of carrot sticks and apple slices.
OR, if you’re really smart, you’ll follow up your Chicken Not Pie with a piece of Fluffernutter Pie.
You know, for balance ;)