Pennsylvania Dutch Potpie

This hearty & heart healthy vegetarian recipe comes from Prevention’s The Healthy Cook. It’s every bit as tasty as a traditional pot pie, but without the traditional lard laden crust. (I don’t know about you, but I am JUST FINE with skipping the lard!) Egg noodles provide a hefty base for the spooned mixture of creamy chicken and veg. A perfect salt free meal for a cold spring day.

Serves 6.



SODIUM CONTENT: 65 mg per serving

INGREDIENTS

1 T. vegetable oil
1 c. chopped onion
1/2 c. sliced sweet red or green bell pepper
2 cloves garlic, minced
2 c. low sodium vegetable broth
1 medium baking potato, scrubbed well and cubed
2 small zucchini, sliced 1/2-inch thick
1 large carrot, sliced
1 medium parsnip, sliced
1/2 c. fresh or frozen peas
1/2 c. fresh or frozen corn
1/2 t. dried rosemary
1/2 t. dried tarragon
1/4 t. dried thyme
3 T. all-purpose flour
1/3 c. cold water
2 T. dry white wine
freshly ground black pepper, to taste
1 16-oz. pkg. egg noodles, cooked according to directions

DIRECTIONS

Heat oil in a saute pan over medium. Add the onion, bell pepper and garlic, and saute 5 minutes. Add the broth, potatoes, zucchini, carrots, parsnips, peas, corn and herbs. Raise heat to high and bring to a boil. Once boiling, reduce heat to low, cover and simmer 10 minutes. Raise heat to medium-high. In a small bowl, whisk together the flour and water. Stir the mixture into the vegetables, stirring constantly until thickened. Stir in the wine and season to taste with freshly ground black pepper. Spoon over the cooked egg noodles and serve immediately.

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