Makes 4 pot pies
1 lb. boneless, skinless chicken breasts, halved
1 cup low-fat milk
2 Tbsp butter
1 small (or ½ large) onion, finely chopped
2 Tbsp all-purpose flour
1 cup reduced-sodium chicken broth
1 cup frozen peas and carrots mixture
Salt and freshly ground black pepper
1 refrigerated roll-out piecrust
1 egg combined with 1 Tbsp water, optional
Preheat the oven to 350°F.
In a baking pan, place the chicken in a single layer and add milk. Bake for 25 to 30 minutes, or until chicken is just cooked through. Remove the chicken and set aside to cool briefly, reserving the milk. Cut chicken into bite-sized pieces. Increase the oven temperature to 425°F.
Meanwhile, in a large saucepan over medium heat, melt the butter. Sauté the onion for 3 to 5 minutes, or until softened. Add the flour and cook until fully incorporated, stirring constantly. Gradually add the broth and cook until thickened, stirring constantly. Add the reserved milk and cook until thickened. Add the peas and carrots and the chicken. Season with salt and pepper.
Divide chicken mixture evenly among four (1-cup) ramekins or oven-safe teacups. Roll out the crust and cut four circles; the circles should be big enough to overlap the edges of the ramekins by about 1 inch on all sides, but they need not be perfect circles. Top each ramekin with crust, pressing to seal the sides.
Brush the tops of the pies with the egg mixture. Cut a slit in the top of each crust. Place the ramekins on a baking sheet. Bake for 12 to 18 minutes, or until the tops are golden. Let cool for 5 to 10 minutes before serving.
Nutrition facts (per serving: 1 pot pie): calories 410, fat 20 g (saturated fat 9 g), cholesterol 85 g, protein 29 g, carbohydrates 30 g, fiber 2 g, sodium 470 mg, sugars 4 g
Reprinted with permission from the American Cancer Society. What to Eat During Cancer Treatment: 100 Great-Tasting, Family-Friendly Recipes to Help You Cope by Jeanne Besser (Atlanta, GA: American Cancer Society, 2009).