Bean & Chicken Pies in
a Pot
1 (15-ounce) can Pinto Beans, drained and
rinsed
1 medium carrot, sliced
1/2 cup onion, chopped
1/2 cup red or green pepper, chopped
1/4 cup celery, chopped
4 ounces mushrooms, quartered
1/4 cup all-purpose flour
3/4 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1 (14 1/2-ounce) can fat-free, reduced-sodium chicken broth
1 pound boneless and skinless chicken breast, cut into 1 inch
pieces
1/2 cup frozen peas, thawed
Pepper to taste
6 biscuits, plain, lower fat, refrigerator dough
- Spray medium saucepan with cooking spray.
Heat over medium heat until hot. Sauté carrot, onion,
pepper, celery, and mushrooms until tender.
- Stir in flour and herbs. Cook over medium
heat 1 to 2 minutes, stirring often.
- Add Pinto Beans, chicken broth, chicken
and peas. Bring to a boil and cook, stirring constantly, for
2 minutes. Season to taste with pepper.
- Pour mixture into six (6-ounce) clay flower
pots, custard cups, or soufflé dishes. Top each with a
biscuit.
- Bake pies in preheated 400°F oven
until biscuits are golden brown, 8 to 10 minutes. Place pies
on plates and serve.
Makes 6 servings
NUTRITIONAL INFORMATION (per serving)
Servings per recipe: 6
Serving size: 3/4 cup
Calories: 250
Carbohydrates: 35g
Fat: 3g
Cholesterol: 34mg
Protein: 22g
Fiber: 4g
Sodium: 636mg
FOOD EXCHANGES
2 starch/bread
2 lean meat
Recipe provided courtesy California Walnuts.
