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Low-Calorie Chicken Pot Pie



  • 1 sheet frozen puff pastry, thawed
  • 1 large egg, beaten
  • Non-stick cooking spray
  • 2 russet potatoes, cut into 1/2 inch cubes
  • 1 1/2 cups carrots, cut into 1/2 inch cubes
  • 3/4 cup celery cut into 1/4 inch rounds
  • 1 1/2 pounds boneless, skinless chicken breast, cut into 1/2 inch cubes
  • 3/4 cup diced yellow onion
  • 1/3 cup all-purpose flour
  • 2 cups chicken broth
  • 2 cups 2% milk
  • 1/2 cup sliced mushrooms
  • 1 cup frozen peas
  • 8 ounces of frozen or fresh corn
  • 2 tablespoons soy sauce
  • 2 teaspoons lemon juice
  • 2 tablespoons tomato paste
  • Salt and pepper to taste

Chef notes

Actor Anson WIlliams, best known for playing Potsie on "Happy Days," shares his favorite 100-calorie recipes in his cookbook, "The Perfect Portion Cookbook." Here, his recipe for chicken pot pie. A 1/3 cup serving with one crouton is 100 calories.



Preheat the oven to 400° F. Unroll they puff pastry, and use a pastry or pizza cutter to cut into 32 pieces by slicing 4 rows on the shorter end by 8 rows lengthwise. Transfer to sheet pan, placing them 1 inch apart. Brush top of pastry with beaten egg.


Bake the pastry pieces for 10-12 minutes, until they are fluffy and golden brown "croutons."


Spray a sheet pan with nonstick cooking spray. Place chopped potatoes, carrots, and celery on sheet pan, and roast in preheated oven for 20 minutes, just until potatoes are lightly browned. Set aside.


Melt butter in a large stock pot over medium high heat. Add the chicken to the pot and sauté for 5 minutes, lightly browned on all sides. Add the onion to the pot, and sauté for an additional 2 minutes.


Stir the flour into the pot, cooking the chicken and onions, and let cook for 2 minutes, stirring constantly.


Stir the chicken broth, milk, roasted vegetables, and all of the remaining ingredients into the pot. Stir constantly as you bring the mixture to a boil. Reduce heat to medium, and let simmer for 5 minutes, stirring occasionally until sauce is smooth and creamy.


Season with salt and pepper to taste. Measure your perfect portion into a soup bowl, and top chicken pie mixture with croutons.