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Chicken Pot Pie, Lightened Up

In these early days of spring, there is still time for a hearty dinner on some chilly nights.
By: Dana Angelo White, M.S., R.D., A.T.C. Sure, spring is here, but if you're in the northeast like us, warmer days are still to come. Take advantage of these last few chilly nights with this hearty, one-pot classic.

Weighing In

Did you know an average restaurant portion of chicken pot pie has over 900 calories, 60 grams of fat and more than a days worth of sodium? Yeah, that's A LOT. Many often have 10-plus grams of trans fat, too -- thanks to pastries made with partially hydrogenated shortenings. Those frozen pot pies aren’t much better with 700 calories and 40 grams of fat (and 2 grams of trans fat) per serving.

Rethinking the Fillings

Let's tackle the goodies inside first. Pot pie wouldn't be much without that thick, chunky filling. The creamy consistency usually comes from chicken broth that has been thickened with a roux (a combination of flour and a fat such oil or butter). Use less fat and make up for it with more add-ins -- mushrooms, carrots, pearl onions and chunks of chicken breast. Go for whatever vegetables are in season or save on prep time by using frozen. Opting for low-sodium broth will help cut the salt. Some recipes also get more creaminess from whole milk, cream or sour cream. Just replace these with low-fat versions.

Lightened-Up Crust

Most of the fat and calories in pot pie comes from that crust. And don't worry, we wouldn't ask you to give up it -- just make some changes. Crusts made with shortening, lard or puff pastry are overloaded with artery-clogging saturated and trans fats. This Food Network recipe uses flaky phyllo instead. Phyllo is paper-thin pastry dough made from flour, water and a small amount of oil -- it’s much lighter than the traditional crust but will give you that same flakiness (look for it in your freezer section).

You can also make your own lighter crust from a biscuit mix or better yet, a homemade biscuit recipe. Though not quite pot pie, you might also top your filling with low-cal mashed potatoes -- shepherd's pie style.

Recipes to try:

TELL US: What do you stuff your pot pie with? Apple Pie, Lightened Up Chicken Salad, Lightened Up

Though chicken is a lean protein, chicken salad isn't always a healthy meal. Find out common pitfalls and how to add special flavors that everyone will love. Fried Chicken, Lightened Up Chicken Wings, Lightened Up

Super Bowl Sunday wouldn’t be complete without a plate of hot wings. This finger food can quickly max you out on calories and fat, however. Slim the party nibbler with these tips and recipes. Chicken Parmesan, Lightened Up

Classic chicken Parmesan comes breaded, fried and smothered in mozzarella cheese and then served alongside a plate of pasta. An order at some restaurants can tip the scales at 1,500 calories and 80 grams of fat per serving. Here's how to get the same flavor minus the extra fat. FN’s Top Recipes Lightened Up: Giada’s Chicken Piccata Lightened-Up Chicken Tostadas: The New Girl

Try Food Network Kitchen's Grilled Chicken Tostadas al Carbon for your next at-home fiesta. 5 Ingredients: Lightened-Up Chicken Salad

Store-bought chicken salad is far from a healthy option, with some kinds weighing in at more than 550 calories and 40 grams of fat per cup! Instead of the mayo-drenched take-out versions, try this fresh and light recipe – all it takes is 5 simple ingredients. Shepherd's Pie, Lightened Up

Comfort foods are traditionally fattening fare, but you can slim down your shepherd's pie with a few tweaks. FN's Top Recipes, Lightened Up: #5 Chicken Enchiladas

We love Food Network’s Top 50 Recipes of 2009. We took a look at the top 5 and found ways to prepare them a bit on the lighter side. Number 5, Tyler Florence’s Chicken Enchiladas -- they’re healthier than you might think.













































