Lunch: The Son's Chicken Pot Pie

This recipe includes superfoods such as:

Chicken Breast

Health benefits of The Son's Chicken Pot Pie

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

1 1/4 pounds boneless chicken breasts, cut into 1-inch cubes
Sea salt and black pepper
3 tablespoons olive oil, plus more for brushing
1 tablespoon unsalted butter
Pinch fresh grated nutmeg
3 stalks celery, chopped
2 medium carrots, chopped (about 1 cup)
2 cloves garlic, minced
1 small onion, chopped
6 ounces green beans, snipped and cut into 1/2-inch pieces (about 1 cup)
6 white mushrooms, thinly sliced
2 tablespoons all-purpose flour
1 cup low-sodium chicken broth
3 cups low-fat milk
1 cup frozen green peas, thawed
4 sheets frozen phyllo dough, thawed
Special equipment: Four 2-cup individual baking dishes

Instructions

Preheat the oven to 400 degrees F.
Sprinkle the chicken with salt and pepper. Heat 2 tablespoons oil and the butter in a large skillet over medium-high heat. Add the chicken, 1/4 teaspoon salt, 1/4 teaspoon pepper and the nutmeg and saute until cooked through, about 5 minutes.
Add the celery, carrots, garlic and onions and saute until translucent, 3 to 4 minutes. Add the beans and mushrooms and continue to cook until the vegetables have softened, 4 minutes. Sprinkle the flour over the vegetables and cook for 2 minutes. Stir in the chicken broth, bring to a simmer and cook for 2 minutes. Stir in the milk and peas and cook until thick and creamy, 8 to 10 minutes. Remove from the heat. Divide the filling evenly among the 4 baking dishes.
Place a phyllo dough sheet on top of each baking dish and brush the top with oil. Bake until golden brown, about 10 minutes.
Nutrition information per serving: 540 calories, 24 g fat

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