Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Carrot | 1 medium (61g) | 25 |
| Water | not in our table | 0 |
| Phyllo Dough | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 pound uncooked boneless, skinless chicken breast
- 2 cup water
- ½ cup wine, dry white
- 2 cubes chicken bouillon , crumbled
- 2 medium carrots, chopped
- 1 cup frozen green peas
- 2 tsp olive oil
- 1 medium onion, chopped
- 3 tbsp white all-purpose flour
- 5 oz fat-free evaporated milk
- 15¼ oz canned white corn, drained
- 6 sheets phyllo dough
Directions
Place chicken, water, wine and bouillon cubes in a medium pan.
Bring to a boil, lower heat and cook gently, uncovered for 15 minutes.
Remove from heat and allow to cool.
Set aside one cup of broth and chop chicken into chunks.
Preheat oven to 400°F (200°F).
Coat a deep 8-inch (20cm) pie dish with cooking spray.
Microwave carrots and peas for 2 minutes.
Heat oil in a medium nonstick pan, add onions and cook until soft.
Stir in flour and cook over low heat for 2 minutes.
Remove pan from heat and stir in milk and reserved broth.
Return to heat and cook, stirring, until mixture boils and thickens.
Add carrots, peas, chicken and corn.
Pour chicken into prepared dish.
Layer sheets of phyllo over pie, trim edges and press down firmly to seal.
Lightly coat with cooking spray.
Bake for 10 minutes, lower temperature to 350°F (180°F) and bake until golden brown, about 20 minutes more.
Category:Cathy's Recipes
Category:Pot pie Recipes
Category:Chicken breast Recipes
Category:White wine Recipes
Category:Carrot Recipes
Category:Pea Recipes
Category:Onion Recipes
Category:Evaporated milk Recipes
Category:Corn Recipes
Category:Phyllo Recipes