Recipe 10: Chicken Pot Pie, Sometimes comfort food is necessary

Recipe 10: Chicken Pot Pie

Sometimes something comforting is a must.

(500 calories per quarter of pie)

Ingredients:

2 uncooked pie crusts

1 boneless skinless chicken breast

5 ruby red potatoes

Handful of baby carrots

1 cup frozen lima beans (or broccoli or peas)

Low sodium chicken stock

Dried basil and oregano

Salt & Pepper

¼ cup of flour

Directions:

(chicken)

Bake chicken breast for 30 minutes at 350 degrees. Shred with fork.

(filling)

Place sliced potatoes and whole carrots in pot. Add chicken stock until the carrots and potatoes are submerged. Generously add oregano and basil. Lightly salt and pepper. Bring to boil then simmer for 30 minutes. Turn off heat. Add shredded chicken and 1 cup frozen lima beans. Add flour and stir until the chicken stock begins to thicken.

Place 1 uncooked pie shell in a casserole dish. Spoon in filling and add 2 ladles of the thickened chicken stock. (do not dump all the liquid in because your pie will be a soupy mess) Salt and pepper. Then add the top pie crust. Bake at 350 for one hour.

What will you gain by eating this meal? Sources  http://www.webmd.com  ,    www.livestrong.com  and “99  Superfoods” by Carrie May

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones. Basil has antifungal and antibacterial qualities. It is high in Beta carotene which is vital for healthy vision. Growing basil at home is extremely simple. Put it in a window, keep soil slightly damp, and you will have its health benefits (and awesome flavor) all year.

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Chicken: Provides protein and is lower in fat than red meat. Protein is needed to build (and rebuild) muscles. Chicken also contains selenium and b6. Selenium is being used to treat prostate cancer. It improves immune function and helps fight viral infections, cancer cells, bacteria, and many others.

Ruby Red Potatoes: Red potatoes are rich in iron, potassium, antioxidants, and vitamin C. Because of their starch and carbohydrate content they are often eliminated from diets, but they are extremely healthy for you (when they aren’t swimming in butter). Iron deficiency is the leading cause of anemia (which l personally had suffered from). People suffering from anemia feel tired and out of breath with little or no activity. Potassium maintains the function of your nerves and muscles.

Lima Beans: contain Manganese, fiber, iron, protein, folate, and potassium. Folate is needed to make red blood cells and, during pregnancy, it ensures healthy growth of the baby. According to the American Cancer Society low folic acid levels are linked to an increased risk of breast, colon, and rectal cancer.

Carrots: Carrots are known for maintaining healthy vision because of their high amounts of beta carotene. They are also an excellent source of Vitamin A and fiber.  People with a Vitamin A deficiency can suffer from night blindness, dry eyes, or blindness.