Another family favorite dinner that the girls grew up with was chicken pot pie. Back in the day, I used lots of butter and even (gasp!) potatoes in this recipe. Now I make this comfort meal with only one pat of butter and I ditch the starchy potato carbs. The topping is from a ready made pie crust, but more South Beach Diet friendly would be the use of puff pastry or phyllo. We still love this on a cold winter day, but have found that using individual souffle dishes lends to better portion control.
2 to 3 chicken breasts (good idea to include more and save/freeze for use later)
1 tablespoon butter
3 tablespoons olive oil
1 large onion, diced
6 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon pepper
2 (15 oz.) cans chicken broth
1 (12oz.) package of frozen mixed vegetables, cooked in microwave for 5 minutes
1 prepared package of prepared pie crust dough such as Pillsbury's
Place at least 2 or 3 chicken breasts in a large pot along with some celery, a carrot or two, and an onion to give them a nice flavor. Cover the breasts with water and heat to boiling. Turn the heat down and let the breasts simmer for about 20 minutes.
Meanwhile, dice one large onion and saute in 1 tablespoon butter and 3 tablespoons of olive oil until soft. Add 6 tablespoons of flour and mix it into the onions.
Add 2 (15 oz.) cans of chicken broth to the pan and cook over medium heat, stirring often, until the mixture is like thick gravy. Cut the chicken up and add it to the pan along with a 12 oz. package of frozen mixed vegetables that has been cooked in the microwave for about 5 minutes. Mix in 1/2 teaspoon salt and 1/4 teaspoon pepper.
Lay out prepared crust such as Pillsbury's and use the individual souffle dishes to cut out the dough.