New American Plate Challenge

Turkey Pot Pie with Cornbread Crust

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Weekly Recipe
Serves 8 servings. 1 1/2 cup per serving

This delicious spin on a traditional comfort dish will find itself in your stack of favorite recipes. Weighing in at less than 300 calories, it’s also a healthy comfort food to keep you satisfied. In fact, research has shown eating high-fiber plant-based foods can help you fill up with fewer calories so you can eat smarter throughout the day.  And that is what we want you to take away from this challenge.


Ingredients

  • 1/2 Cup
    sliced carrots, in 1/2-inch slices
  • 1/2 Cup
    sliced celery, in 1/2-inch slices
  • 1 Cup
    frozen pearl onions
  • 2 Cups
    fat-free, reduced-sodium chicken broth
  • 1 Tablespoon
    extra virgin olive oil
  • 1 1/2 Tablespoon
    rice flour
  • 1 Cup
    low-fat (1%) milk, at room temperature
  • 1 Teaspoon
    dried thyme
  • 2 Cups
    cooked diced turkey breast, in 3/4-inch pieces
  • 1 Cup
    green peas, fresh or frozen
  • Salt and freshly ground pepper
  • 5 Teaspoons
    unsalted butter
  • 3/4 Cups
    low-fat (1%) milk
  • 1
    egg
  • 1/2
    package (10 oz.) gluten-free cornbread mix such as Bob's Red Mill

Instructions

  1. Preheat oven to 350 degrees F.

  2. In medium saucepan, simmer carrots, celery and onions in chicken broth until they are tender-crisp, about 5 minutes. With slotted spoon, remove vegetables and set aside. Boil broth until it is reduced to 1 1/4 cups, about 5 minutes. Set broth aside.

  3. In heavy saucepan, heat oil over medium heat. Mix in rice flour and whisk constantly for 1 minute as it bubbles. Do not let it color. Slowly add 1/2 cup of reduced broth and whisk until combined with flour mixture. Gradually add remaining broth while whisking vigorously. Add milk and cook sauce for 5 minutes, whisking often, until it has consistency of light creamed soup. Mix in thyme, turkey, green peas and reserved vegetables. Season filling to taste with salt and pepper. Spread filling in 8-inch square baking dish and set aside.

  4. For topping, in microwavable bowl, melt butter. Add milk and egg and mix with fork to beat egg. Stir in cornbread mix. Spoon topping over pot pie filling in baking dish, dropping it in dollops to leave room around edges of pan and between dollops.

  5. Bake pot pie for 30-35 minutes, or until topping feels firm to touch, is lightly browned, and filling is bubbling. Let sit for 15 minutes before serving.

Nutrition: Per 1½ cup serving: 270 calories, 7 g fat (2.5 g sat fat), 34 g carbohydrates, 19 g protein, 3 g fiber, 460 mg sodium.