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1 onion, chopped, about 1 cup |
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2 cloves garlic, minced |
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2 teaspoons dried tarragon |
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1 can (14 1/2 ounces) lower-sodium fat-free chicken broth |
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3 tablespoons whole wheat flour |
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12 ounces sweet potato, peeled and cut into 1/2" pieces |
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1 tablespoon Dijon mustard |
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2 1/2 cups cubed cooked turkey breast, about 12 ounces |
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1 cup frozen peas and carrots |
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1/2 cup frozen corn |
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1/4 cup chopped fresh parsley |
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1/2 teaspoon salt |
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1 (7 1/2-ounce) refrigerated pie crust |
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| Savory meat and vegetable pies are a standard of American cookery. By using a purchased pie crust, you can enjoy all of the satisfaction of this old-fashioned meal with a fraction of the work. Sweet potatoes and a dash of whole wheat flour lend fiber that is otherwise missing from this family favorite. If you prefer to make individual pot pies, like those in the photo at right, cut the pie crust into six equal pieces, gather each into a ball, and roll on a lightly floured surface. Drape over individual, ovenproof dishes and proceed with Step 3. |
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1. Coat a nonstick skillet with cooking spray and heat over medium-high heat. Add the onion, garlic, and tarragon; cook, stirring occasionally, until starting to soften, 3 to 4 minutes. Combine the broth and flour and pour into the skillet. Add the sweet potato and mustard; bring to a boil, reduce the heat to medium-low, cover, and simmer until the sweet potato is tender, about 15 minutes. Stir in the turkey, peas and carrots, corn, parsley, and salt.
2. Preheat the oven to 375ºF. Coat a 9" deep-dish pie pan with cooking spray.
3. Pour the filling into the prepared pie pan. Unroll the refrigerator crust and top the pie pan. Roll up any excess dough that hangs over the edge and crimp. Cut a decorative opening in crust, and bake until the top is browned and the filling is hot and bubbly, 23 to 25 minutes. |
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| Per serving: 360 calories, 23 g protein, 40 g carbohydrates, 12 g total fat, 5 g saturated fat, 45 mg cholesterol, 4 g dietary fiber, 500 mg sodium |
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