Healthy cooking

Cornbread crust crowns chicken pot pie

 

Main dish

Corn Bread-Topped Chicken and Vegetable Cobbler

For the filling:

2 tablespoons mild olive oil

1 medium onion, finely chopped (1 cup)

Salt and freshly ground pepper

6 ounces carrots, scrubbed and cut into pea-size pieces (generous 1 cup)

Kernels from 2 ears of corn (or 1 1/3 cups defrosted corn kernels)

1 pound cooked white-meat chicken, chopped (from 1 1/2 pounds raw)

10 sprigs thyme

3 1/2 cups no-salt-added chicken broth

1 1/2 cups frozen baby peas

3 tablespoons cornstarch

1/3 cup dry white wine

For the topping

1 cup yellow cornmeal

1 cup flour

1/4 cup sugar

1 tablespoon baking powder

1/2 teaspoon salt

1/4 cup mild olive oil

1 cup low-fat milk

1 large egg, beaten

Heat oven to 400 degrees.

For the filling, heat the oil in a large skillet over medium-high. Add the onion, season with salt and pepper, and cook until soft, 6 to 7 minutes. Stir in carrots, corn, chicken, thyme and broth and peas. Bring to a boil, reduce the heat and simmer 12 to 15 minutes, until the carrot is tender. Discard thyme sprigs. Stir in peas.

Stir cornstarch into wine, and stir into broth. Raise heat, and simmer mixture until thickened. Pour into a 9-by-13-inch baking pan.

For the topping, whisk cornmeal with flour, sugar, baking powder and salt. Beat oil with milk and egg, and stir into flour mixture just until combined.

Spoon batter over the filling, leaving a few small areas uncovered so sauce can bubble up. Bake 25 to 30 minutes, until the corn bread is cooked through and lightly browned. Makes 8 servings.

Per serving: 450 calories, 26 g protein, 50 g carbohydrates, 15 g fat, 3 g saturated fat, 90 mg cholesterol, 540 mg sodium, 4 g fiber, 10 g sugar.


Washington Post Service

Pot pies are just plain appealing, but the crust and filling are loaded with fat and calories.

Here, cornbread takes the place of a standard pie crust, lending fiber, flavor and a savory-sweet hominess to the dish. Using cornstarch instead of the usual butter-and-flour roux to thicken the filling also improves this classic’s nutritional profile.

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