Happy Thanksgiving from B-FIT4U!

We are one day away from the BIG TURKEY DAY!

Are you ready? Whether you're running through the grocery aisles, or baking a ton of pies in preparation for your feast, remember what this Holiday is truely about....GIVING THANKS! We encourage you to savor these moments with your friends, family and loved ones and not just think about the food. (but give thanks for that, too!)

 

Let Thanksgiving be a kickoff to your Season of GIVING! Give to your neighbor, your local food pantry, your favorite charitable organization, and to yourself. taking time to remember that you're special too and just BREATHE. Don't mark this turkey day as a slippery slope to gaining weight, being unhealthy, and forgetting to B-FIT4U! Take the "season of giving" challenge, and eat mindfully, savoring your blessings, remembering those in need, and stay active! 

 

 

HAPPY THANKSGIVING and Many Blessings!~FoodieGIRL

And a funny poem just for you!!

 

Getting Corny for Turkey Day

Getting corny over here, but LOVE CORN PUDDING! It's a savory little masterpiece and perfect as a side dish for your turkey day table. AND.....

 If it's not apart of your Thanksgiving day traditions, it needs to be!!! Here's our low cal/lowfat version, sure to keep the happy in your belly, and the muffin off your top, this Turkey day, ya dig?;)

 

Corny pudding
(courtesy of SouthernFood)


2 cups uncooked corn kernels (from about 4 ears) or 2 cans of corn

1 tablespoonflour

1 tablespoonsugar

1 teaspoonkosher salt

1/4 teaspoonfresh ground black pepper

1 cupegg substitute (or 6 egg whites and 1 egg) or 8 egg whites (or 6 egg whites and 1 egg)

1 tablespoon reduced-fat butter or 1 tablespoon butter substitute, melted

1 cupfat-free evaporated milk

 

Preheat the oven to 350 degrees. Have ready a nonstick loaf pan (or lightly grease a loaf pan with nonstick cooking oil spray) and a larger roasting pan to create a bain-marie, or hot-water bath. Boil a kettle of water.

 

Combine the corn, flour, sugar, salt and pepper in a large bowl; mix well.

 

In a separate bowl, whisk together the egg substitute, melted butter or butter substitute and milk for 3 minutes, then add to the corn mixture. Pour the pudding into the loaf pan and place the loaf pan inside the roasting pan. Place on the middle rack of the oven and pour enough boiling water into the roasting pan to come at least halfway up the sides of the loaf pan. Bake for 45 to 50 minutes or until the pudding is firm to the touch and slightly browned on top. Let it rest in the pan for at least 5 minutes before serving.

Nutritional Facts for Low-Fat Corn Pudding

Serving Size: 1 (148 g)
Servings Per Recipe: 8

Amount Per Serving

% Daily Value

Calories 97.2

Calories from Fat 12

13%

Total Fat 1.4 g

2%

Saturated Fat 0.3 g

1%

Cholesterol 1.5 mg

0%

Sodium 311.6 mg

12%

Total Carbohydrate 14.7 g

4%

Dietary Fiber 1.0 g

4%

Sugars 5.4 g

21%

Protein 7.5 g

Countdown to TURKEY DAY!

More healthy recipes coming your way, as we countdown to TURKEY DAY!

 

Why not skip tradition of cranberry sauce in a can and get fancy with it?! And this recipe is soooooo easy, you'll never go back to that silly can again!

 

Cranberry Cherry Walnut Marmalade

(courtesy of Eating Well)

Ingredients

• 3/4 cup sugar
• 1 cup water
• 1/2 cup port, or other sweet red wine
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon freshly grated nutmeg
• 1/2 cup dried tart cherries
• 1 12-ounce package fresh or frozen cranberries
• 2/3 cup chopped walnuts, toasted (see Tip)
• 1/2 teaspoon freshly grated orange zest

• Preparation

  1. Combine sugar, water, port (or wine), cinnamon and nutmeg in a medium nonreactive saucepan (see Note); bring to a boil. Add cherries and cook for 1 minute. Stir in cranberries; return to a boil. Reduce heat and simmer until about half the cranberries pop, 10 to 12 minutes. Remove from the heat.
  2. Stir in walnuts and orange zest. Let cool completely. (The marmalade will thicken as it cools.) Serve at room temperature or chilled.

  Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days.
  • Tip: To toast chopped walnuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
  • Note: A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as tomato or lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

  Nutrition

  Per 1/4-cup serving: 91 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 14 g carbohydrates; 2 g protein; 2 g fiber; 2 mg sodium; 53 mg potassium

More REVAMPED Turkey Day Recipes!

So we have to admit, we didn't grow up on green bean casserole at our Thanksgiving meal, BUT that doesn't mean we don't LOVE it now!! But when we discovered how it was made (fat, fat, calories, calories) we thought, "there's gotta be a better way!!" So here's our REVAMPED recipe of this Holiday favorite!! AND some extra TURKEY TIPS, TOO~

Have a great weekend~~FoodieGIRL

Green Bean Casserole

 

 

Cut the fat and calories in this side dish casserole by using reduced fat soup and a topping of onions and bread crumbs.

Ingredients

• 1/2cup finely chopped onion (1 medium)
• 2 tablespoons margarine
• 1/3cup fine dry bread crumbs
• 1 10 3/4-ounce can reduced-fat and reduced-sodium cream of mushroom soup
• 1/4cup slivered almonds
• 1/4cup roasted red sweet peppers, chopped, or one 2-ounce jar diced pimiento, drained
• 1/4teaspoon salt
• 1/4teaspoon ground black pepper
• 3 9 -ounce package frozen French-cut green beans, thawed and drained

Directions

1. In small saucepan, cook onion in margarine till tender. Remove from heat. Stir in bread crumbs. Toss to coat. Set aside.
2. In a large bowl, combine soup, almonds, roasted red pepper, salt and black pepper. Stir in green beans. Transfer to a 2-quart casserole. Sprinkle with onion-crumb mixture. Bake, uncovered, in a 350 degree F oven for 30 to 35 minutes or until heated through. Makes 6 servings.

Nutrition Facts

(Delightfully Light Green Bean Casserole)
Servings Per Recipe 6, sat. fat (g) 3, Fat, total (g) 8, chol. (mg) 13, pro. (g) 5, carb. (g) 20, cal. (kcal) 161, iron (mg) 2, vit. C (mg) 34, calcium (mg) 81, vit. A (IU) 729, sodium (mg) 465, fiber (g) 5

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1/3 cup

fine dry bread crumbs

1 10 3/4 ounce can

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1/4 cup

slivered almonds

1/4 cup

roasted red sweet peppers, chopped, or one 2-ounce jar diced pimiento, drained

 

1/4 teaspooon                                      

ground black pepper

3 9 ounce package

frozen French-cut green beans, thawed and drained

 

 

In small saucepan, cook onion in margarine till tender. Remove from heat. Stir in bread crumbs. Toss to coat. Set aside.

 

In a large bowl, combine soup, almonds, roasted red pepper, salt and black pepper. Stir in green beans. Transfer to a 2-quart casserole. Sprinkle with onion-crumb mixture. Bake, uncovered, in a 350 degree F oven for 30 to 35 minutes or until heated through. Makes 6 servings.

Nutrition information

Per Serving: cal. (kcal) 161, Fat, total (g) 8, chol. (mg) 13, sat. fat (g) 3, carb. (g) 20, fiber (g) 5, pro. (g) 5, vit. A (IU) 729, vit. C (mg) 34, sodium (mg) 465, calcium (mg) 81, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet

 

 

TURKEY TIP:

 Load that plate with protein and veggies, first!! Then dive into the stuffing, and mashed potatoes.

 

Start your Thanksgiving day with a stretch and a brisk walk outside with your family and friends. Why not prepare that appetite with a little rev up of your metabolism and few calories lost before you feast :)

 

Remember the reason for this Holiday is to be THANKFUL! Count your blessings all around you!

FIT THANKSGIVING

Listen, we're not saying "don't indulge" on Thanksgiving....

that's just CRAZY advice from fit people who don't really like food. YES, on occasion you're going to run into a personal trainer or nutrition guru who really doesn't like food, so telling you to "don't eat this or that" is just plain simple for them! AND CRAZY talk to someone who actually LOVES FOOD...aka. all of us here at B-FIT4U. We are FOODIES, but that's not an excuse to forget about being healthy!! You can ENJOY yourself on Thankgiving, it's one day! (ok and maybe a day of leftovers) but that's two whole days of FUN eating! Don't feel guilty, remember your workout on the THIRD day. Remember a healthy breakfast that morning, and remember to choose good for you foods to eat every 2-3 hrs, throughout the day to keep that metabolism revved up!

Don't forget to be THANKFUL!

 

Great ways to keep it healthy on Thanksgiving!

 

Find a " turkey trot"~ a fun 5k to enjoy with friends the morning of Thanksgiving

 

Go easy on the appetizers, save that feasting for the meal

 

Don't skip breakfast, keep that metabolism revved up by not skipping meals on the big day

 

Chew slowly, give yourself a chance to be full, not overfull and uncomfortable

 

Skip the seconds, there's always tomorrow for leftovers

 

Drink responsibly, enjoy that glass of wine, but don't overindulge...it causes overeating, bloating, slows the metablolism, and you're drinking your calories!

 

Don't skip dessert....have a slice of pie, or a little bit of all your favorities. You shouldn't restrict yourself, everything in moderation!

 

 

TURKEY TIP:

Give yourself some wiggle-room. At the end of the day, Thanksgiving should be enjoyed with loved ones, and enjoyed! DON'T STRESS IT! You're on the right track! Healthy, moderation, Happy! B-FIT4U!~FoodieGIRL

 

Eat your Vegetables, and LIKE IT TOO!

 

 

Your mama always told you, EAT YOUR VEGGIES! Well, with this Thanksgiving side dish you're going to be LICKING YOUR PLATE! Our root vegetables with cider cinnamon glaze is one dish that you're going to want to go back for seconds....and guess what you can..... it's veggies!

 

ROOT VEGGIES with CIDER CINNAMON GLAZE (courtesy of Eatingwell)

• 3 pounds assorted root vegetables, peeled (see Tip) and cut into 1-inch pieces
• 1 cup apple cider
• 1/4 cup dark brown sugar
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon freshly ground pepper
• 1/2 cup chopped walnuts
• 1 tablespoon butter
• 1/8 teaspoon ground cinnamon

1. Preheat oven to 400°F.
2. If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, brown sugar, 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Cover the baking dish with foil.
3. Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more.
4. Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter, cinnamon and a pinch of salt. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly.
5. Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.

Tips & Notes

• Tip: Beets, carrots and parsnips are easily peeled with a vegetable peeler, but for tougher-skinned roots like celeriac, rutabaga and turnips, removing the peel with a knife can be easier. Cut off one end of the root to create a flat surface to keep it steady on the cutting board. Follow the contour of the vegetable with your knife. If you use a vegetable peeler on the tougher roots, peel around each vegetable at least three times to ensure all the fibrous skin has been removed.

Nutrition

Per serving: 219 calories; 9 g fat ( 2 g sat , 1 g mono ); 5 mg cholesterol; 34 g carbohydrates; 4 g protein; 7 g fiber; 362 mg sodium; 730 mg potassium.

Pumpkin Cheesecake~REVAMPED!

Thanksgiving week continues with one of our most requested recipes..

DAIRY FREE PUMPKIN CHEESECAKE!

 

You heard it right folks, dairy free! And believe me, you won't know, they won't know, AND the fat and cholesterol and be shown the door! YES! Guilt free Cheesecake! (well kinda,  don't forget your portion control)

 

So you can thank us later, when you're licking your plate!

 

Dairy Free Pumpkin Cheesecake

Ingredients
1 c. granulated sugar
2 tubs (8 oz. each) Tofutti Better Than Cream Cheese
1 can (15 oz.) pumpkin puree
2 eggs
1 1/4 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. salt
9 inch graham cracker pie crust

Directions
Preheat oven to 350 degrees

Beat cream "cheese" and sugar together. Add pumpkin, cinnamon, nutmeg, and salt. Add eggs and beat entire mixture until smooth.

Pour into 9 inch pie crust.

Bake at 350 degrees for one hour or until a knife inserted into the the center comes out clean.

Let cool and enjoy

 

TURKEY TIP: Check out another inspiring blog we are obsessed with for more ways to get your healthy on! http://www.healthierhappieru4life.blogspot.com/

Thanksgiving WEEK!

It's Thanksgiving WEEK at B-FIT4U!

And we're getting you ready for next week's feast with tips and tricks to keep you satisfied and healthy this holiday season! From recipe makeovers of your favorites to tips on staying on track with your healthy goals. SO ENJOY AND SAVOR this beautiful time of year, and still B-FIT4U!

 

 

A B-FIT4U FAVORITE.....

 

LOWFAT CORNMEAL STUFFING

 

***CORN BREAD***
1 1/4 cup yellow cornmeal
1 cup all-purpose flour
1 tablespoon baking powder
1 teaspoon salt
3/4 cup fat-free milk
3 large egg whites
2 tablespoons melted butter or margarine
1 package (10 ounce size) frozen corn, thawed and drained
***STUFFING***
2 cups diced onions
1 cup diced celery
1 cup diced red bell pepper
2 cups chicken broth, divided
1 large bunch Swiss chard, chopped
1 teaspoon fennel seed
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons sugar
1/4 teaspoon red pepper flakes

 

Corn Bread: Heat oven to 400 degrees F. Grease an 8-inch baking pan.

Combine cornmeal, flour, sugar, baking powder and salt in bowl. Stir in milk, egg whites, melted butter and corn. Pour into prepared pan. Bake 25 minutes or until toothpick inserted in center comes out clean. Cool and crumble.

Reduce oven temperature to 325 degrees F. Spread corn bread on jelly-roll pan. Bake 30 minutes, stirring once.

Grease a 13x9-inch baking pan; set aside.

Stuffing: Combine onions, celery, diced bell pepper and 1/2 cup of the chicken broth in Dutch oven. Cover and cook over medium heat 10 minutes. Add Swiss chard; cover and cook 2 minutes. Remove from heat. Stir in crumbled corn bread, remaining 1-1/2 cups chicken broth, the fennel seed, salt, the black pepper and red pepper.

Spoon stuffing mixture into prepared pan; cover and bake 45 minutes. Uncover and bake 15 minutes more.

 

 

TURKEY TIP: Portion control your stuffing by baking individually in a muffin pan.

Warm winter breakfast

I just think we all need a little belly warming in the winter, right? Ya know, a quick breakfast that still satisfies us and warms us up, as we are pushed out the door into the chillly winter air. BUT it has to be nutritious, delicious and B-FIT4U too! Nobody wants to add any more bulk to their winter sweater, ya dig? So here ya go, one of our favs!!

CREAM OF WHEAT~HEALTHY GRAIN with 7 grams of protein, too!! 6g of fiber!! It's going to warm you up and FILL YOU UP! So you can make it to lunch without the munchies. Only 150 calories....and ours usually adds up to 200 cause we add a bit tablespoon of preserves (jam/jelly) or honey and cinnamon. However you dress it up, it's a winter meal or snack that is GOOD FOR YOU and YUMMMMMMY! Add berries, bananas, apples, nuts, go for it! It's good for you!!


Happy weekend B-fitters! Get our there and grab your destiny, or at least remember to always B-FIT4U!! ~FoodieGIRL

My Pyramid

How often do you hear about the FOOD PYRAMID?

Sure you hear about it, you know about it, but how often do you LOOK at it? Better yet, how often do you FOLLOW IT?

 

So sit back today and take a look! We provided it for YOU! What are you missing from your diet? What are you consuming too much of? You need a variety of foods everyday to keep your body healthy and strong. SO take a LOOK! AND change it UP!

VARIETY IS THE SPICE OF LIFE!

More CROCKPOT Creations

LEGUMES...such a funny word, love to say it, what's it mean to you? BEANS! Of course! Full of fiber to keep you full, and essential vitamins, minerals and protein, it's  a great way to eat vegetarian without feeling like you're hanging out with just a piece of lettuce all day!

 

 

So try this fantastic SLOW COOKER (crockpot) recipe of MULTI-BEAN SOUP.

A great way to end your hardworking day. Pair with a side salad and crusty mulitgrain loaf of bread and you have dinner! You're welcome ;)

 

 

 

 

Crockpot MULTI-BEAN SOUP

(180 calories a serving and OH SO GOOD!)

8 3/4

cups Progresso® chicken broth (from three 32-oz cartons) or 5 cans (14 oz each) vegetable broth

1

package (16 to 20 oz) 15- or 16-dried bean soup mix (2 1/4 cups), sorted, rinsed

4

medium carrots, chopped (2 cups)

3

medium stalks celery, chopped (1 1/2 cups)

1

large onion, chopped (1 cup)

2

tablespoons tomato paste

1

teaspoon salt

1

teaspoon Italian seasoning

1/2

teaspoon pepper

1

can (14.5 oz) Muir Glen® organic diced tomatoes, undrained

 

In 5- to 6-quart slow cooker, mix all ingredients except tomatoes.

2Cover; cook on Low heat setting 8 to 10 hours.

3Stir in tomatoes. Increase heat setting to High; cover and cook about 15 minutes longer or until hot.

Cranberry OATMEAL BARS

You're on the move, I'm on the move, we just don't have time to process any more information than we need to today, correct?

 So keeping it REAL SIMPLE for you with a fabulous recipe for Cranberry Oatmeal Bars. A GREAT pickup me up whether for breakfast or an on the go snack, this will keep you going! ENJOY!

 

http://m.allrecipes.com/recipe/148349/cranberry-oatmeal-bars

 NOTE: These are great as is, and if eaten in your B-FIT4U portion control way that you have learned, will be a wonderful addition to your healthy habits in your day. BUT you can substitute smart balance for butter AND honey or agave nectar for the sugar part of this recipe also, to make them even HEALTHIER. And who doesn't want that??

REALITY CHECK!

SO, you want a flat belly, you're in the gym 5 days a week doing a gazillion sit-ups, you've even adopted the latest craze of "planking" BUT your muffin top is telling a different story....

 

 

Guess what? It's the way you're eating! YEP! I know you don't want to address it. Your motto is "I exercise so I can eat, whatever I want". Well, guess what? Just 'cause you exercise doesn't mean you can eat whatever you want! I know this is no shocker to you....you've convinced yourself that working out is the magic cure to eating whatever you want, but there is no magic cure...you have to exercise AND EAT RIGHT!

 

If you're in the process of losing weight, you need to exercise "out" more calories than you are consuming, creating a calorie deficit to lose pounds. IF you're maintaining your healthy weight, you cannot, we repeat cannot go back to unhealthy eating habits. WHY? Because the pounds that you worked so hard to lose are going to slyly slip their way back on, leaving you with that muffin top, and a few other bakery items that we just don't want anywhere on our bodies.

 

SO this is your REALITY CHECK!

EAT RIGHT FIRST then GET MOVING!

And stop making excuses. Those apples are calling you, go eat one.

 

~FoodieGIRL

More CROCKPOT fun!

You asked for it! More easy crockpot recipes that are lowfat and DELICIOUS! Perfect for weeknights and  forsuper easy weekend meals! Pop this recipe into your Crockpot this Sunday and have a lazy day with your friends and family, 'cause dinner will be cooking for you!!

ENJOY and Happy Weekend~FoodieGIRL

 

 

Crock Pot Chicken Taco Chili (by Skinnytaste)
 

• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 10 oz package frozen corn kernels
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder
  
• 24 oz (3-4) boneless skinless chicken breasts
• chili peppers, chopped (optional)
  
• 1/4 cup chopped fresh cilantro
  

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream.

 

Here's an Extra Tip: Serve this over brown rice to add a super power grain punch to your day or over multigrain noodles!

 

Comforting Comfort Food!

Chicken and Dumplings CAN be on your B-FIT4U menu IF you eat in moderation. AND from reading all your emails, you are ALL doing GREAT this comfort food eating season. It's the YING with the YANG people, and if you're going to have dessert today, have just a serving, skip the sweets tomorrow, and have a salad for dinner tonight. Ya get where I'm going with this? I get asked all the time.....how is it you make cookies for your family and don't eat the whole batch...well, I bake only what we're going to eat, freeze the rest and bake as needed. 1-2 cookies per person, then there's no cookies staring at me ALL WEEK! And when it comes to making comfort food dishes, they are no seconds! Seconds are reserved for tomorrows next meal. One serving, please, pair with a nice side salad and you've got dinner..BALANCED.So go for it, eat those chicken and dumplings and throw away those bulky sweaters this winter, 'cause you don't need them! You're B-FIT4U!  ~FoodieGIRL

 Chicken & Dumplings (Crockpot)

 

4-6 boneless skinless chicken breasts (I used 2 very large ones)

2 tablespoons butter

2 cans cream of chicken soup

1 can chicken broth

1 onion diced

1 tablespoon dried parsley

4 grands flaky refrigerator biscuits

 

Place all ingredients (except biscuits) into crockpot in order listed.

Cook on high 4-6 hrs.

After elapsed time, break up chicken with a fork into bite size pieces right in the crockpot. Cut biscuits into bite size pieces and place in crockpot, covering with lid and cooking another 30 minutes. Serve hot, yum!

 

 

 

 

 

 

The Crazy Wise Woman

SOOO been meaning to tell you all about my friend's blog...THE CRAZY WISE WOMAN!

Why? 'Cause she's funny, bright, has a great deal of wonderful things to say, and just like you and I she's on the quest to B-FIT4U! So today I am redirecting my usual rhetoric to her blog, why you ask? 'Cause she has a GREAT idea how to get your salads, veggies and protein into your day, with no muss, no fuss.AND it's a great option if you're ON THE GO! And aren't we all!!

So without further ado....Crazy wise woman take it from here....:)

http://thecrazywisewoman.blogspot.com/2013/11/put-that-in-your-jar-and-eat-it-goal.html

Benefits of Massage

Whether you've been overworking yourself at the gym or at your desk, the benefits of getting a massage for your stressed out body is IMPORTANT! Whether you can book one every week, once a month or every other month, it will help you to decompress and take care of YOU, Mind, Body and Soul.
So next time retail therapy is on your brain....use that money wisely towards a massage, your body and brain will THANK YOU!
**Remember B-FIT4U is about YOU as a WHOLE!**

Some WONDERFUL Benefits of Massage

Ease Pain
Manage Anxiety and Depression
Improve Sleep
Boost Immunity
Beat PMS
Raise Alertness
Curb Headaches

Comfort food...without the guilt!

Chicken POT PIE in all its GLORY, but without all that comfort food guilt! YES! Here it is! Made it this past weekend and just sooooooo YUM, had to share...you're welcome :)

CHICKEN POT PIE (courtesy Ellie Krieger)

Cooking spray

1 1/4 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks

1 teaspoon salt

Freshly ground black pepper

2 tablespoons olive oil, divided

2 leeks, bottom 4 inches only, washed well and chopped

2 celery stalks, chopped

2 medium potatoes cut into 1/2-inch pieces

1/2 pound green beans, trimmed and chopped into 1/2-inch pieces

2 cloves garlic, minced

1 1/2 cups low-fat milk

1/3 cup all-purpose flour

2 cups low-sodium chicken broth

1 cup frozen peas

2 tablespoons chopped fresh parsley leaves

1 tablespoon fresh thyme leaves

3 sheets frozen phyllo dough, thawed

2 tablespoons grated Parmesan

Directions

Preheat the oven to 350 degrees F. Spray 4 individual-sized baking dishes with cooking spray.

Season the chicken with 1/4 teaspoon salt and a few turns of pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, turning once. Transfer the chicken to a plate.

Add 2 more teaspoons of the oil, the leeks, and the celery to the pan and cook until vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and remaining salt and pepper and cook for 2 more minutes.

Add the milk to the pan. Stir the flour into the chicken broth until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, for 10 minutes. Stir in the reserved chicken, peas, parsley, and thyme. Spoon the mixture into the prepared baking dishes.

Put the remaining 2 teaspoons olive oil into a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter sheet on top of each baking dish and brush with olive oil. Repeat with remaining 3 baking dishes. Tuck the edges of the phyllo into the dish rim. Top each pie with Parmesan.

Place on a baking sheet and bake until the filling is bubbling, about 30 minutes.