Ingredients
- 1 1/2 1 1/2 1/2 Tbs canola oil, divided
- 1 1 1/4-inch 1 carrot, peeled and cut into 1/4-inch dice (about 1 cup)
- 1/2 1/2 1/4-inch 1/2 onion, cut into 1/4-inch dice (about 1/2 cup)
- 2 2 2 cloves garlic, minced
- 1 1 1/2-inch lb boneless, skinless chicken breast halves, cut into 1/2-inch dice
- 2 2 1/2 tsp chopped fresh tarragon or 1/2 teaspoon dried tarragon
- 1/2 1/2 1/2 tsp kosher salt
- pinch pinch of black pepper
- 1 1 1 cup all-natural chicken broth
- 4 4 4 tsp cornstarch
- 3/4 3/4 3/4 cup frozen petite peas, thawed
- 3/4 3/4 3/4 cup frozen corn kernels, thawed
- 2 2 2 Tbs grated Parmesan cheese
- 12 12 12 egg roll wraps (NOT the smaller wonton wrappers)
- 6 6
- 6 2 6 servings; serving size 2 bundles
- Nutrition Facts
- 1/6 Serving size: 1/6 of a recipe (5.6 ounces).
- Author Notes
- to 10 20 hard to digest: A typical pot pie made with a shortening-laden crust can have a staggering 10 grams of trans fat and 20 grams of saturated fat per serving.
Preparation
Step 1
1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn't have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.
Nutritional info from Eating Well
Nutrition Information:
360 calories, 7g fat (1g saturated, 0.4 omega-3), 680mg sodium, 48g carbohydrate, 3g fiber, 24g protein, 70% vitamin A, 15% iron
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories 272.31
Calories From Fat (37%) 101.66
% Daily Value
Total Fat 14.41g 22%
Saturated Fat 0.61g 3%
Cholesterol 18.33mg 6%
Sodium 442.55mg 18%
Potassium 182.96mg 5%
Total Carbohydrates 45.33g 15%
Fiber 3.4g 14%
Sugar 1.73g
Protein 10.68g 21%