Total Time: 1
hr. 17 min.
Prep Time: 20 min.
Cooking Time: 57 min.
Yield: 6 servings, about 1 cup each
Prep Time: 20 min.
Cooking Time: 57 min.
Yield: 6 servings, about 1 cup each
Ingredients:
6 tsp. olive oil, divided use
1 medium onion, chopped
2 medium carrots, chopped
4 oz. sliced mushrooms
2 Tbsp. whole wheat flour
1½ cups reduced fat (2%) milk
1 cup low-sodium organic chicken broth
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
1 tsp. finely chopped fresh thyme
¾ cup frozen green peas
¾ cup cubed cooked sweet potatoes
2¼ cups cubed cooked chicken breast (approx. 12 oz.)
6 sheets phyllo dough (each approx. 12 x 17-inches), thawed, covered in a
slightly damp towel
6 tsp. olive oil, divided use
1 medium onion, chopped
2 medium carrots, chopped
4 oz. sliced mushrooms
2 Tbsp. whole wheat flour
1½ cups reduced fat (2%) milk
1 cup low-sodium organic chicken broth
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
1 tsp. finely chopped fresh thyme
¾ cup frozen green peas
¾ cup cubed cooked sweet potatoes
2¼ cups cubed cooked chicken breast (approx. 12 oz.)
6 sheets phyllo dough (each approx. 12 x 17-inches), thawed, covered in a
slightly damp towel
Preparation:
1. Preheat oven to 375° F.
2. Heat 2 tsp. oil in large nonstick skillet over medium heat.
3. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add mushrooms; cook, stirring frequently, for 4 to 6 minutes, or until mushrooms are soft and most of the liquid has evaporated.
5. Add 1 tsp. oil; cook, stirring frequently, for 1 minute.
6. Add flour; cook, stirring frequently, for 1 to 2 minutes, or until flour and oil form a paste.
7. Slowly add milk, broth, salt, pepper, and thyme. Bring to a boil, stirring frequently. Reduce heat to medium-low.
8. Add peas, sweet potatoes, and chicken; cook, stirring frequently, for 2 minutes.
9. Place chicken mixture in a 2½-quart baking dish. Set aside.
10. Place phyllo on work surface. Keeping the original stack covered, remove one sheet at a time and quickly brush with remaining 3 tsp. oil. Cut oiled stack of phyllo into quarters. Place phyllo loosely on top of chicken mixture; covering evenly.
11. Bake for 30 to 35 minutes, or until chicken mixture is bubbling and phyllo dough is golden brown.
12. Serve immediately.
1. Preheat oven to 375° F.
2. Heat 2 tsp. oil in large nonstick skillet over medium heat.
3. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add mushrooms; cook, stirring frequently, for 4 to 6 minutes, or until mushrooms are soft and most of the liquid has evaporated.
5. Add 1 tsp. oil; cook, stirring frequently, for 1 minute.
6. Add flour; cook, stirring frequently, for 1 to 2 minutes, or until flour and oil form a paste.
7. Slowly add milk, broth, salt, pepper, and thyme. Bring to a boil, stirring frequently. Reduce heat to medium-low.
8. Add peas, sweet potatoes, and chicken; cook, stirring frequently, for 2 minutes.
9. Place chicken mixture in a 2½-quart baking dish. Set aside.
10. Place phyllo on work surface. Keeping the original stack covered, remove one sheet at a time and quickly brush with remaining 3 tsp. oil. Cut oiled stack of phyllo into quarters. Place phyllo loosely on top of chicken mixture; covering evenly.
11. Bake for 30 to 35 minutes, or until chicken mixture is bubbling and phyllo dough is golden brown.
12. Serve immediately.
If you have questions about
the portions, please click here to post a nutrition question in our forums so
our experts can help. Please include a link to the recipe.
Photographs by Anguel Dimov
