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.

Read more Food stories from the Miami Herald

 <span class="cutline_leadin">Spices galore: </span>Chipotle carrot soup topped with cumin roasted chickpeas.


    Spices of life: Seasonings every home cook should have in their pantry

    From adobo to za’atar, 26 spices to lively up your every meal. Plus: Where to find them.

  • Shopper’s Dictionary

    Hot sauce to try: Piri Piri

    What is it? Swahili for pepper pepper, piri piri is a small, bright-red, very hot bird’s eye chile that originated in Portugal before being spread to parts of Africa, South Africa and India. Also spelled pili pili or peri peri, the pepper is most commonly found in a hot sauce that includes garlic, lemon juice, paprika and other spices. It is fantastic slathered on roasted chicken and grilled fish.

 <span class="cutline_leadin">Try it at home: </span>The roasted carrots and avocado from Huckleberry restaurant in California can now be made in your kitchen.

    Culinary SOS

    Restaurant recipe: Roasted carrots with avocado

    Dear SOS: Ever since trying the roasted carrots and avocado from Huckleberry Bakery and Café in Santa Monica, California, I can’t stop thinking about them. They taste more like French fries, even though they are just roasted carrots. I’m dying for the recipe. Any help here would be greatly appreciated.

Miami Herald

Join the

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category