Directions:
- Slice carrots into thin discs, boil in water until soft.
- Put broccoli into colander, pour hot carrots and water over broccoli. This will steam the broccoli till just tender while draining the carrots. Set aside.
- Cut chicken breast into 1/4 cubes. Saute in oil until no longer pink.
- Put chicken, broccoli and carrots into 8-9 deep dish pie plate and stir to mix up.
- To make gravy, saute onion and garlic in butter. Add flour, stir to mix well.
- Remove from heat, add chicken broth, milk, salt and pepper. Return to medium-high heat, and bring to a boil for about 2 minutes.
- Remove from heat, add rosemary and fat free half and half.
- Pour gravy over vegetables. Carefully put pie crust over top, pinch edges and cut out a couple of round holes in top of crust for ventilation. Gently brush egg beaters (or beaten egg) lightly over entire crust.
- Bake in preheated oven at 450 degrees for 15 minutes. Then turn oven down to 350 degrees and bake another 30 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 619.21 Kcal (2593 kJ) | ||
| Calories from fat | 310.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 34.55g | 53% | |
|---|---|---|---|
| Cholesterol | 102.06mg | 34% | |
| Sodium | 1180.27mg | 49% | |
| Potassium | 718.29mg | 15% | |
| Total Carbs | 48.75g | 16% | |
| Sugars | 4.27g | 17% | |
| Dietary Fiber | 4.62g | 18% | |
| Protein | 30.45g | 61% | |
| Vitamin C | 43.1mg | 72% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 1.6mg | 9% | |
| Calcium | 132.4mg | 13% | |
| Amount Per 100 g | |||
| Calories | 176.78 Kcal (740 kJ) | ||
| Calories from fat | 88.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.86g | 53% | |
|---|---|---|---|
| Cholesterol | 29.14mg | 34% | |
| Sodium | 336.95mg | 49% | |
| Potassium | 205.06mg | 15% | |
| Total Carbs | 13.92g | 16% | |
| Sugars | 1.22g | 17% | |
| Dietary Fiber | 1.32g | 18% | |
| Protein | 8.69g | 61% | |
| Vitamin C | 12.3mg | 72% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 0.5mg | 9% | |
| Calcium | 37.8mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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