This has 36% fewer calories, 50% less saturated fat, 66% less sodium, and 40% more fiber than a traditional version of this recipe.
PREP TIME: 10 minutes / TOTAL TIME: 1 hour 5 minutes + standing time
1 Tbsp olive oil
5 Tbsp unsalted butter
1½ c prechopped celery and onion (6 oz)
3 carrots (½ lb), sliced
1¼ tsp dried thyme
½ c + 2½ Tbsp all-purpose flour
2½ c reduced-sodium chicken broth
1 c buttermilk
2½ c (¾ lb) shredded cooked chicken
2 c frozen peas
1 Tbsp fresh lemon juice (optional)
½ c whole wheat flour
1 tsp baking powder
¼ tsp baking soda
1 egg yolk
1. HEAT oven to 375°F with rack in center position. Heat oil and 1 Tbsp of the butter in Dutch oven over medium heat. Add celery and onion, carrots, and 1 tsp of the thyme. Cook, stirring, until tender, about 7 minutes.
2. SPRINKLE 2½ Tbsp of the all-purpose flour over top and cook, stirring, 1 minute. In slow stream, add broth and ½ cup of the buttermilk, stirring constantly until well combined. Simmer, stirring, until thickened, about 7 minutes. Stir in chicken, peas, lemon juice (if using), and ¼ tsp each salt and pepper and heat through, about 2 minutes. Transfer to shallow 2 qt baking dish.
3. COMBINE whole wheat flour, baking powder, baking soda, ¼ tsp each salt and pepper, and remaining ½ cup all-purpose flour and ¼ tsp thyme in food processor and pulse together. Add remaining 4 Tbsp butter and pulse to form coarse crumbs. Add remaining ½ cup buttermilk and pulse just until dough comes together. Form into 6 mounds, being careful not to overwork dough. Place evenly on top of chicken mixture. Whisk egg yolk with 2 tsp water. Brush over biscuits.
4. BAKE until bubbling and biscuits are cooked through and golden brown, about 25 minutes. Let stand 15 minutes before serving.
NUTRITION (per serving) 379 cal, 25 g pro, 31 g carb, 5 g fiber, 7 g sugar, 17 g fat, 8 g sat fat, 676 mg sodium
Source : https://www.prevention.com/food-nutrition/g20453365/healthy-casserole-recipes-with-fewer-calories-and-fat/