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KIWI Magazine

Chicken Potpie Bundles

This is hard to digest: A typical chicken potpie made with a shortening-laden crust can have a staggering 10 grams of trans fat and 20 grams of saturated fat—both major culprits in heart disease. To slash the unhealthy fats, we created a crustless potpie, using egg-roll wrappers to hold the savory filling. Our new twist on this pie is a bundle of fun to eat. In fact, we suggest that you let your kids eat the bundles with their hands and use a spoon to pick up any bits of chicken and veggies that escape.

Active time: 40 minutes

Ingredients

  • 2 1/2 tablespoon extra virgin olive oil, divided
  • 2 medium carrots, peeled and cut into 1/4-inch pieces (about 1 cup)
  • 1 small onion, finely chopped (about 1/2 cup)
  • 2 cloves garlic, minced
  • 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch pieces
  • 2 teaspoon chopped fresh tarragon
  • 1/2 teaspoon kosher salt
  • Pinch of black pepper
  • 1 cup all natural chicken broth
  • 4 teaspoon cornstarch
  • 3/4 cup frozen petite peas, thawed
  • 3/4 cup frozen corn kernels, thawed
  • 2 tablespoon grated Parmesan
  • 12 egg-roll wrappers

Directions

  1. Preheat oven to 350°F.
  2. Heat 1 tablespoon of olive oil in large nonstick skillet over medium-high heat. Add carrots and onion and cook, stirring frequently, until they soften, about 5 minutes.
  3. Add second tablespoon of olive oil and garlic, and cook 1 minute more.
  4. Add chicken, tarragon, salt and pepper. Cook until chicken is no longer pink, about 5 minutes.
  5. In a bowl, whisk chicken broth and cornstarch until well combined. Add to skillet, along with peas and corn, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
  6. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg-roll wrapper into each cup, letting it extend over the sides.
  7. Place a generous 1/4 cup of the chicken mixture into each wrapper.
  8. Sprinkle Parmesan evenly on top.
  9. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!).
  10. Brush the remaining oil on top of each bundle. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving.
Serves 6

Per serving (2 bundles): calories 380, fat 9g, protein 24g, carbohydrate 48g, fiber 4g, sodium 650mg

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