Recipes Included On This Page Easy Chicken Pot Pie - 6 pts Egyptian Bissara - Dried Fava Bean Dip Use Your Browser's "Back" Button to Return to This Recipe List
	* Exported from MasterCook * Easy Chicken Pot Pie - 6 pts Recipe By :American Institute for Cancer Research Serving Size : 6 Preparation Time :0:00 Categories : Volume 9-10 Oct 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons all-purpose flour 1 1/4 cups fat-free reduced-sodium chicken broth [1/2 cup plus 3/4 cup] 1 teaspoon canola oil 2 cups chopped mushrooms 1 1/2 teaspoons chopped fresh thyme [or 1/4 teaspoon dried] Salt -- to taste Freshly ground black pepper -- to taste 10 ounces frozen mixed vegetables -- thawed (1/2 package) [carrots, corn and peas preferable]* 2 cups cooked chicken breast -- (12 ounces) cubed Prepared pie crust or AICR's whole-wheat pie crust recipe below 1/2 teaspoon fat-free milk Whole-Wheat Pie Crust 1/4 cup whole wheat flour 3/4 cup unbleached all-purpose flour 1 tablespoon powdered sugar 1/8 teaspoon salt 1 tablespoon cold butter 3 tablespoons canola oil 1 tablespoon ice water -- or cold apple juice [1 to 2 tablespoons] Preheat the oven to 400 degrees F. In a small bowl, whisk together the flour and 1/2 cup of the broth. In a 2- quart sauce-pan, heat the oil over medium heat. Add the mushrooms and cook, stirring, 6 minutes, or until they are tender. Add the remaining broth, thyme, salt and pepper; and bring to a boil. Whisk in the flour mixture and cook, stirring constantly, for 3 minutes, or until the mixture thickens. Stir in the mixed vegetables and chicken. Remove the pan from the heat and place the mixture in a 9-inch pie plate (with no crust on the bottom). Place the crust over top of the filling, press the dough to the edges of the pie plate and flute the edges. If you buy a pre-made pie crust already in the tin, thaw it and remove it from the tin. When you’re putting it over the filling be sure to push the dough down around the pie plate. Cut two slits in the center of the crust and brush the top with milk. Bake for 30-40 minutes or until the crust is lightly browned. * Note: to quick thaw frozen veggies, put them in a strainer and run hot water over them. Makes 6 servings. Per serving: 274 calories, 12 g total fat (2 g saturated fat), 23 g carbohydrates, 19 g protein, 2 g dietary fiber, 209 mg sodium. Whole-Wheat Pie Crust In a food processor, combine the whole-wheat flour, all-purpose flour, sugar and salt. Pulse for a few seconds to combine. Add the butter and canola oil. Pulse again until the ingredients are well combined and the mixture resembles crumbs. With the food processor running, add the ice water, beginning with one tablespoon, and adding more, one teaspoon at a time, until the dough starts to come together. Gather the dough into a ball and let it rest for few minutes. On sheet of wax paper, press the dough into a flattened disk. Cover the dough with another sheet of waxed paper and, using rolling pin, roll the dough out into a 12-inch circle. Remove the top sheet of wax paper and lift the bottom sheet to invert the dough over a 9-inch pie plate. Remove the wax paper and gently press the dough down against the sides and bottom of the plate, pressing out any air bubbles. Crimp edges by pinching between your thumb and forefinger. Refrigerate the dough wile you prepare the filling. The dough can be covered and refrigerated overnight or can be tightly wrapped and frozen for up to 1 month. Makes 1 crust. For a 9-inch pie; 10 servings Per serving: 93 calories, 5 g. total fat (1 g. saturated fat), 10 g. carbohydrates, 1 g. protein, <1 g. dietary fiber, 41 mg. sodium. AICR Recipe Corner S(Formatted by Chupa Babi in MC): "10.25.05" NOTES : Few meals warm the colder months quite like a piping hot, hearty pot pie. This quick and easy one-pot meal is full of veggies and rich in flavor, so no one will suspect how healthy it is. Although making a homemade pot pie may sound challenging, the short cuts in this version make it as easy as pie. And using just one crust keeps this recipe lower in fat and calories. It is a great way to use leftovers, too. You can use turkey instead of the chicken, or any type of veggies you like. American Institute for Cancer Research, Online Newsletter, Teus 25 Oct. 2005 Contributed to the FareShare Gazette by Chupa; 27 June 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 149 Calories; 10g Fat (57.1% calories from fat); 3g Protein; 14g Carbohydrate; 3g Dietary Fiber; 5mg Cholesterol; 87mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates. * Exported from MasterCook * Egyptian Bissara - Dried Fava Bean Dip Recipe By : Serving Size : Preparation Time :0:00 Categories : Volume 9-10 Oct 2006 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound crushed dried fava beans -- (fool madshoosh) 3 onions 10 garlic cloves -- (10 to 15) 1 cup dill 1 cup fresh parsley leaves 1 cup coriander leaves 1 teaspoon dried cumin powder 1 tablespoon dried mint powder 2 tablespoons oil salt 1 tablespoon dry molokhiya -- (optional) Hot chili -- (optional) Place crushed beans, garlic, dill, parsley, coriander and 2 onions on fire with plenty of water. Boil until well cooked, about 60 to 90 minutes. Press in juice extractor or whirl in blender, then pass through a fine wire sieve. Return to fire, add cumin, mint, salt, optional; cook for a further 7-10 minutes. Slice remaining onion very thinly and fry to a golden brown color. Remove the onions, strain the oil into the bissara and pour into a shallow serving dish. Decorate with the fried onion. Source : "Ya Gotta Have It! Recipes" S(Formatted by Chupa Babi in MC): "02.15.00" Contributed to the FareShare Gazette by Chupa; 26 June 2006. www.fareshare.net - - - - - - - - - - - - - - - - - - -

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