Content for this post provided by Joan Karnell Cancer Center.
This chicken pot pie has been “enhanced” with cancer fighting ingredients by Diana Dyer. Diana is a three-time cancer survivor and an inspiration for cancer survivors everywhere. Her website, cancerrd.com is a wonderful resource if you are seeking to take charge of the way you eat and live. In addition, her entertaining blog http://www.365daysofkale.com/ includes more great recipes.
Reprinted with permission from Diana Dyer, MS, RD, founder of the web site http://www.cancerrd.com/ and author of the book A Dietitian's Cancer Story.
This chicken pot pie has been “enhanced” with cancer fighting ingredients by Diana Dyer. Diana is a three-time cancer survivor and an inspiration for cancer survivors everywhere. Her website, cancerrd.com is a wonderful resource if you are seeking to take charge of the way you eat and live. In addition, her entertaining blog http://www.365daysofkale.com/ includes more great recipes.
Ingredients:
- 2 tbsp. olive oil + 1 tsp. olive oil
- 3 tbsp. whole wheat pastry flour
- 1 can (14 oz) veggie broth (if using homemade veggie stock, may need to add salt to taste)
- 1/2 teaspoon turmeric
- 2-3 teaspoon fresh rosemary
- 12 oz. soy milk (unflavored)
- 1 medium yellow onion, sliced
- 16 ounce bag mixed frozen veggies, thawed and drained
- 1/2 -16 ounce can of beans (ex: Adzuki beans - save the other half to add on top of a homemade pizza later in the week or add to a can of ready-to-eat soup)
- Tabasco sauce - just a few drops is enough for a slight kick
- 1 whole chicken breast (3/4 pound), roasted and cut into cubes (can use leftovers)
- 2-3 sheets of phyllo dough (thawed)
- 1 egg white, slightly beaten
Use leftover chicken or sprinkle chicken breasts with dried Italian herbs and bake for approximately 30 minutes at 350 degrees. Cool and cut into cubes. Increase oven to 400 degrees after the chicken is done cooking. In a large saucepan, heat olive oil over medium high heat. Add flour, stirring with a whisk to make a paste. Stir for a minute or two to toast the flour. Mix in the broth, a quarter cup at a time, until smooth. Whisk in the rosemary, turmeric, and salt (if using salt, start with only 1/4 teaspoon, add more to taste after sauce is done cooking). Continue whisking after broth is added for an additional 5-7 minutes until sauce is starting to thicken. Add soymilk and continue cooking with occasional stirring for 5-7 more minutes. Reduce heat slightly if boiling too rapidly. The sauce will be a beautiful golden yellow. Heat the additional teaspoon of olive oil in a non-stick skillet. Add the onions and heat over medium heat until caramelized (10-15 minutes). Add drained veggies and beans along with the hot sauce. Stir together. Spray a 9 x 9 baking dish with non-stick spray. Place chicken and veggie mixture into dish and then add the sauce over all. The dish will be nearly full. Place 2-3 sheets of the phyllo dough (see directions on box for how to handle so the sheets do not dry out) over the dish, tucking in the edges. Brush the top of the dough with the egg whites. Cut a few slits into the top of the dough. Bake at 400 degrees for 35 minutes or until crust is golden and the dish is piping hot. Serve over whole wheat couscous with fresh fruit and a green salad. Nothing else was needed.
Reprinted with permission from Diana Dyer, MS, RD, founder of the web site http://www.cancerrd.com/ and author of the book A Dietitian's Cancer Story.
