Monday, February 28, 2011

80--- Breakfast Quinoa



Quinoa is a beautiful grain packed with great nutrition. It is very high in protein, therefore it makes a great breakfast because it will keep you satisfied until lunch! The healthy fats in the avocado and almonds also contribute to your fullness by slowing your stomach emptying.





Breakfast Quinoa
Serves 4

1 cup red quinoa, rinsed
2 cups water
1 avocado, sliced
1/3 cup honey
1/4 cup sliced almonds
1/2 tsp cinnamon
1/2 tsp salt
1 cup low fat cottage cheese (optional)

In a medium saucepan, bring quinoa and water to a boil. Reduce heat to simmer and cover. Continue to cook until water is absorbed, ~15 minutes. Sprinkle with salt and fluff with a fork.

Spray a nonstick skillet with cooking spray. Heat over medium-high heat and add almonds. Saute until almonds brown slightly. Remove from heat and add honey and cinnamon.

Place 3/4 cup quinoa into a bowl and top with 1/4 cup cottage cheese and slices of avocado, and drizzle with almond honey mixture.

Nutrition info per 1 serving: 390 calories, 12 g fat (7 g monounsaturated), 15 g protein, 53 g carbohydrates, 7 g fiber


Adapted from Food and Wine, February 2011.

Saturday, February 26, 2011

80--- Simple Spinach Parmesan Pesto

With my husband out of town this week for work, I'm flying solo with my meals. I had an entire bag of fresh spinach in my fridge, and a girl can only eat so many spinach salads! It was sadly starting to wilt, but I HATE wasting food! Solution? Pesto!

With a spinach pesto you can pack all of the antioxidants of 1/2 cup of raw spinach into one 2 Tbsp serving of sauce! The antioxidants have not been removed from the other phytonutrients in the spinach, therefore their absorption is uninterrupted!



The only tool you need for this lovely sauce is a food processor or blender! The pesto keeps for about a week in the fridge. I may try freezing some of mine-- I'll keep you posted on how that turns out. Try this pesto mixed with pasta or place it onto a piece of salmon or chicken on the grill during the last couple minutes of cooking.



Simple Spinach Parmesan Pesto

Makes 2 cups-- 8 servings


4 cups raw fresh spinach leaves
1 Tbsp olive oil
1 small clove garlic, pressed and minced
1/4 cup unsalted pine nuts
1/4 cup shredded Parmesan cheese
2 Tbsp water


Combine all ingredients in a food processor and mix until a puree is formed. Store in an airtight jar or other container in the refrigerator.


Nutrition Info per 2 Tbsp: 97 calories, 7 g fat (3 g monounsaturated), 3 g protein, 1 g carbohydrate, 0.8g fiber

Thursday, February 24, 2011

80--- Warm Thai Coleslaw


Coleslaw is a typical summer picnic food. This warm winter coleslaw will help you get your greens in the cold temps! The Thai flavors would be perfect paired with my Thai Chicken Calzones or Chicken Satay.


Cabbage has been shown to help in cancer and heart disease prevention. To maximize the benefits of cabbage it should be steamed or sauteed, not boiled. That's a relief, since it tastes like garbage when it's boiled anyways!


Warm Thai Coleslaw

Serves 4


2 1/2 cups shredded cabbage and carrots (I used bagged with green and red cabbage and carrots)

1 cup red onion, sliced thin

1 Tbsp olive oil

1 Tbsp rice vinegar

1 1/2 Tbsp pure maple syrup

2 Tbsp Thai Sweet Chili Sauce

1 1/2 Tbsp lime juice

1/2 tsp ground ginger

1/2 tsp coarse salt

1/4 cup chopped fresh cilantro

1/4 cup roasted pepitas (shelled pumpkin seeds)


In a large nonstick skillet over medium heat, add sliced onions and saute ~2 minutes, until softened. Add cabbage mixture and saute 3-4 minutes.


While cabbage cooks, prepare dressing. In a small bowl whisk oil, vinegar, maple syrup, chili sauce, lime juice, ginger and salt. Add dressing to cabbage and heat through, ~ 3 minutes. Add cilantro and mix to combine. Remove from heat. Stir in pepitas. Serve warm!


Nutrition Info per 1/2 cup: 87 calories, 3.5 g fat, 1 g protein, 12 g carbohydrates, 1.5 g fiber

Wednesday, February 23, 2011

80--- Beef & Broccoli

Chinese food can be a faux "health food". Vegetables and rice sauteed and steamed? What could be so bad? Well, the oil, the MSG, the soy sauce, and the sweet & sour sauces really add up! Not to mention the egg rolls and batter-coated chicken.

Can Chinese food be healthy? You bet! Make it yourself just to be sure.




Beef & Broccoli
Serves 4

1 lb lean sirloin steak, sliced thin
4 cups broccoli florets
1 small white onion, sliced into strips
1/4 cup lite soy sauce
1 tsp ground ginger
1/2 cup + 2 Tbsp water
1/2 tsp garlic powder
3 Tbsp cornstarch
1 Tbsp peanut oil
1 Tbsp brown sugar
2 cups cooked brown rice

In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until smooth.
Add sirloin strips and toss. In a large nonstick skillet or wok over medium high heat, stir-fry beef in oil until beef is browned (not overdone); remove from heat and keep warm.

Add broccoli and onion to pan and stir fry for 4-5 minutes. Return beef to pan.

Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add to the pan.

Continue to cook and stir for 2 minutes. Serve over brown rice

Nutrition info per 1 cup stir-fry with 1/2 cup brown rice: 384 calories, 11 g fat, 40 g protein, 32 g carbohydrates, 2 g fiber

Sunday, February 20, 2011

80--- Sloppy Black Bean Joes- Vegan



There's just something about a sloppy joe. Kids love them. Is it because they are "sloppy"? You can hide so many things in a sloppy joe---- veggies that is.

These are so good you will never miss the beef! My hubby was a little skeptical, but he was happily surprised how delicious they were.

Sloppy Black Bean Joes
Serves 6

6 whole wheat English muffins
3 cups black beans, cooked (or canned and rinsed)
1 tsp olive oil
1 cup white onion, coarsely chopped
1/2 cup chopped green pepper
1- 15oz can diced tomatoes (low sodium is best)
1/2 cup barbecue sauce of your choice (I used my "Some Like it Tangy" homemade sauce)
1 tsp liquid smoke
1 Tbsp apple cider vinegar
1 Tbsp yellow mustard (optional)

In a large skillet, heat olive oil over medium high heat. Add onions and saute until they begin to soften. Add green peppers and heat for additional 3-4 minutes. Stir in diced tomatoes, barbecue sauce, ketchup, honey, vinegar and mustard. Reduce heat to medium low and heat until sauce has reduced slightly and is thickened, ~8-10 minutes. Fold in black beans and heat through, ~ 5 minutes.

Toast English muffins and spoon sloppy joe mixture over the top. Serve open-faced or as a sandwich with lettuce and tomato.





Nutrition info per 2/3 cup mixture on 1 English muffin: 303 calories, 2.3 g fat, 13.5 g protein, 48 g carbohydrates, 12 g fiber!!!!

Friday, February 18, 2011

20--- Homemade Baked Mac & Cheese


Maybe this isn't a true 20. Calorie-wise? Yes. But, it is made from whole natural ingredients. No powder or non-refrigerated cheese sauce here. Only wholesome goodness. And love. That helps. And I added peas, because I was panicking that I was making such a dish without modifying anything to make it healthier. Vegetable additions are optional but strongly encouraged.



Homemade Baked Mac & Cheese

Serves 12


1 lb penne pasta (or your favorite type), cooked slightly less than al dente (it will absorb liquid while baking), drained but not rinsed

1/2 cup butter

1/2 cup flour

4 cups skim milk

1 tsp yellow mustard

2 1/2 cups shredded cheese (I used a mixture of sharp cheddar and Monterey jack)

1/2 tsp fresh ground black pepper

1 tsp salt

1/2 cup goldfish crackers, smashed

1/2 cup peas (I had to-- nervous tick)


Preheat oven to 350 degrees. Place butter in a medium saucepan and melt over low heat. Add the flour, salt and pepper and increase heat to medium-low. Stir until smooth and bubbling. Remove mixture from heat and whisk in milk. Return to the stovetop and bring to a boil, stirring constantly until the sauce is thick, ~10 minutes. Stir in mustard, then add 2 cups shredded cheese.


Return drained pasta to boiling pot, then pour cheese mixture over top and stir well. Pour pasta into an ungreased baking dish. Sprinkle 1/2 cup shredded cheese on top, then sprinkle smashed crackers on top.


Bake for 20-25 minutes and serve hot.

Tuesday, February 15, 2011

80--- "Sandy Special" Flatbread Pizzas

I had the joy of getting to live with my brother-in-law, sister-in-law and my niece and nephew for a year in California while I was completing my dietetic internship. It was an awesome experience and made us such a close family! AND-- I got to eat a lot of pizza. My sister (in-law) Sandy owns a pizza restaurant called Stadium Pizza. If you are ever in the Temecula area, look it up. Such great pies. http://www.stadiumpizza.com/sandyhomepage.html .


The other day I was missing my Cali home and family..... and Sandy's famous "Sandy Special" pizza. Yep- she made it up-- sheer genius.


So.... I made a home version.



Sandy Special Flatbread Pizzas

Serves 2


2- 8" whole wheat flatbreads


1 Tbsp olive oil


1 tsp minced garlic


1/2 cup baby spinach leaves


1/2 cup artichoke hearts, diced


1/4 cup shredded part-skim mozzarella cheese


1/2 cup reduced fat crumbled feta cheese, crumbled


1/3 cup diced fresh tomatoes


1/4 cup jalapeno slices (optional)


2 Tbsp pine nuts (optional)


Preheat oven to 350 degrees. Place flatbread on baking sheet. Spread 1/2 Tbsp olive oil on each piece of flatbread and sprinkle with minced garlic. Evenly distribute spinach leaves, artichoke hearts, cheeses, pine nuts and jalapenos (optional) between the flatbreads. Bake for ~12-18 minutes, until flatbread is crispy and cheese has melted. Top with fresh tomato. Cut each pizza into quarters and serve!



Nutrition Info per 1 pizza: 412 calories, 26 g protein, 13 g fat, 43 g carbohydrates, 15 g fiber

Monday, February 14, 2011

80--- Overnight Oats


This recipe is almost like having a personal chef. You wake up in the morning, and breakfast is ready!


As we've already discussed, oats contain a type of fiber known as beta glucan. This magical fiber has the ability to lower cholesterol levels more than any other type of fiber! Studies have shown that consuming 3 g of soluble oat fiber per day (equivalent to one bowl of oatmeal) can lower your cholesterol levels between 8 and 23%! To top it off, antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of heart disease.

Show someone that you love them and that you want their heart to be healthy forever! Make them some crock pot/ slow cooker oatmeal!

Overnight Oats
Serves 4

1 cup steel cut oats

3 cups water

1 cup skim milk (for dairy-free, replace with 1 cup water)

1/2 cup dried fruit of choice (I used cherries-- so yummy!)

1/3 cup chopped walnuts (or pecans, almonds, etc)

2 Tbsp maple syrup

2 tsp ground cinnamon

Dried fruit and nuts for garnish

Place all ingredients into a crock pot and cook on low for 7-9 hours. Stir and serve! Garnish with a few pieces of dried fruit, nuts and milk, if desired.

Nutrition info per ~1 1/4 cups: 292 calories, 7 g fat, 10 g protein, 45 g carbohydrates, 6 g fiber

Sunday, February 13, 2011

80--- Chocolate Angel Food Cupcakes with Mocha Frosting-- For Kevin


Tis the end of Chocolate Week. This is also the last recipe that I will make for my husband--- just kidding, he is always in my food preparation thoughts. But, this is one that I made specifically for him.


I did not intend to make cupcakes today. I meant to make an angel food cake. And I did. Two of them. Neither one worked out. But I do not give up. I decided that smaller cakes must be easier. And they were!


Enjoy these with your sweethearts without feeling the guilt! They are moist, light, and fluffy!


Chocolate Angel Food Cupcakes with Mocha Frosting

Makes 36 cupcakes


CUPCAKES


1 1/4 cups cake flour

1 1/4 cups powdered sugar

1/4 cup cocoa- Dutch preferably

2 cups egg whites

1 1/4 tsp cream of tarter

1 tsp pure vanilla extract

1 1/4 cups granulated sugar

1/4 tsp salt


Preheat oven to 325 degrees. In a medium bowl, sift together cocoa, flour, and powdered sugar. Set aside. In a large clean bowl, add egg whites (at room temperature preferably), making sure that no yolks contaminate your whites. Add cream of tarter, salt, and vanilla. With a handheld mixer on high speed, beat egg mixture until stiff peaks form (be patient!). Slowly add granulated sugar, 1/4 cup at a time, until thoroughly mixed and batter is fluffy.


Using a spatula, slowly fold in flour mixture to egg sugar mixture, 1/8 cup at a time. Continue to fold until all flour mixture is combined.


Line baking cups with liners. Add batter to cups, filling each full to the brim. Bake for ~20 minutes, until a toothpick is pulled out clean from the center of each cupcake.


Remove from oven and allow to cool before removing from cups.


FROSTING


2 cups powdered sugar

1/8 cup cocoa powder

1/4 cup strong coffee

2 Tbsp finely ground coffee
1/4 cup butter, creamed

1/2 tsp vanilla


Sift together powdered sugar and cocoa. Slowly add mixture to creamed butter and beat with electric mixer until combined. Add coffee and vanilla. Continue to mix. Fold in coffee grounds.


Spread frosting lightly over cooled cupcakes.


Nutrition Info per 1 cupcake with frosting: 95 calories, 1 g fat, 2 g protein, 19 g carbohydrates

Friday, February 11, 2011

80--- Hole Mole! Sauce


Here's another chocolate recipe to continue Chocolate Week!


Mole (pronounced mo-lay) is a Mexican sauce often served with poultry. AND-- there's cocoa in it! Wait, wait, wait-- stick with me! It's not sweet, it's savory. I served my mole over roasted yams. There are many many different mole recipes, some call for raisins, almonds and sesame seeds. This is a spicy, less sweet version.


Hole Mole -- Ole!

Makes 2 cups


1 Tbsp olive oil

2/3 cup chopped white onion

1 clove garlic, pressed and finely minced

1 tsp dried oregano

1 tsp cumin

1/4 tsp ground cinnamon

2 1/2 Tbsp chili powder

1/4 tsp cayenne pepper (to taste)

1 1/2 Tbsp balsamic vinegar

2 Tbsp all-purpose flour

3 cups chicken or vegetable broth

1 1/2 oz dark chocolate chips


In a medium saucepan, heat oil over medium low heat. Add onion, garlic, cumin and cinnamon. Cook covered for ~10 minutes, until onion softens. Add chili powder, oregano, cayenne pepper and flour and cook for 2-3 minutes. Whisk in chicken broth and vinegar. Bring to a boil over medium-high heat and cook to reduce for ~30-35 minutes. Remove from heat when thickened and stir in dark chocolate chips. Serve over your favorite shredded meat, yams, or spaghetti squash.

Thursday, February 10, 2011

80--- Chia Pretzels

Chia seeds. Yes, the same seeds that you grew your chia pet out of. Who knew they were so good for you? Chia seeds are a super-source of omega-3 fatty acids. And, unlike flax seeds, our bodies can access the nutrients without the seeds being ground!





These pretzels are so easy and quick to make! They make a lovely addition to a hot soup on a cold winter day!







Chia Pretzels
Serves 14


1 1/3 cups warm water (between 100-110 degrees)


1 package baker's yeast


1/3 cup brown sugar


2 cups whole wheat flour


2 cups all purpose flour


3 Tbsp chia seeds



Preheat oven to 450 degrees.



In a large bowl, dissolve yeast in warm water. Add brown sugar and stir until dissolved. Add flour and continue to mix until combined (I used my hands once flour was moistened). Add more flour if dough is sticky (sticks to your fingers). Knead dough until smooh.



Break dough into 14 even pieces. Roll out pieces into 8-10" strips. Fold into pretzel shapes and place on a baking sheet sprayed lightly with cooking spray. Use a pastry brush to brush water lightly onto each pretzel. Sprinkle each pretzel with chia seeds.



Bake for ~5-8 minutes, or until cooked through.







Nutrition Info per 1 pretzel: 127 calories, 0.5 g fat, 4 g protein, 27 g carbohydrates, 3 g fiber

80--- Vegetable Lovers' Wild Rice Soup

I am interrupting Chocolate Week to bring you a healthy soup recipe!

Wild rice soup reminds me of my dad. He is naturally one of the healthiest eaters I know. He's never had to force his love for healthy food. It just happened. Yes, he used to make us eat vegetables growing up. I now thank him for that because I now share in his love for them. Even brussels sprouts and lima beans. But not green beans, because they squeak on my teeth.
This one's for you daddy!

Wild rice is actually a seed of a marsh grass. It has more protein, fiber, iron and copper but less fat, zinc, manganese and calcium than brown rice.

Vegetable Lovers' Wild Rice Soup
Serves 8


1 cup wild rice (a mixture is best)

1 tsp olive oil

10 cups vegetable broth or stock

1 cup chopped white onion

2 cloves garlic, pressed and finely minced

8-10 oz sliced fresh mushrooms

2 carrots, diced

2 stalks celery, diced

1 large leek, chopped (~1 cup)

1/2 cup chopped green cabbage

1/3 cup chopped fresh parsley

1/2 tsp salt

1/2 tsp fresh ground black pepper


In a large soup pot, heat olive oil over medium high heat. Add wild rice, onion and garlic. Saute ~2 minutes, until onion becomes translucent. Add broth and simmer over medium heat for 25 minutes, stirring occasionally.


Add carrots, celery, leek, mushrooms and cabbage. Reduce heat to medium-low. Cover and simmer additional 25 minutes. Stir in parsley, salt and pepper prior to serving.


Nutrition Info per 1 1/2 cups: 123 calories (and so filling!), 2 g fat, 5 g protein, 21 g carbohydrates, 3 g fiber

Tuesday, February 8, 2011

80--- Cococabana Breakfast Millet

Yes, millet is in bird seed. But you can eat it TOO! It has a nutty flavor and the consistency of porridge.

Millet is highly nutritious, non-glutinous and is easy to digest. It is considered to be one of the least allergenic and most digestible grains available. Millet is also a high source of niacin and magnesium, which are important for heart health.

Just add dark chocolate chips, shredded coconut and banana, and you have yourself a breakfast meant for a tropical paradise! Your heart says "thank you". This breakfast will surely keep you going until lunch!


Cococabana Breakfast Millet
Serves 4


1 cup millet, soaked in warm water for 5-10 minutes prior to cooking
4 cups water
1 1/2 cups skim milk
1 cup sliced bananas
1/2 cup shredded coconut
1/4 cup dark chocolate chips


Combine water and milk in a nonstick saucepan over medium high heat. Bring to a boil, then add millet. Cook for 20-30 minutes over medium low heat without stirring, until mixture takes on a porridge-like consistency.



Ladle millet into four serving bowls. Add 1/4 cup sliced bananas, 2 Tbsp shredded coconut, and 1 Tbsp dark chocolate chips to each bowl. Enjoy!


Nutrition Info per 3/4 cup cereal with toppings: 358 calories, 9 g fat, 10 g protein, 50g carbohydrates, 4 g fiber

Monday, February 7, 2011

20(ish)--- Dark Chocolate Blueberry Pistachio Bark


Pile on the antioxidants with this sweet (but not overly sweet) treat! It's so easy to make and so PRETTY. Spread the love-- make extra to share with friends and Valentines!

Dark Chocolate Blueberry Pistachio Bark
Makes 16 one ounce servings

12 oz dark chocolate chips (I like Ghirardelli's 60% Cacao Bittersweet Chocolate Chips)
2/3 cup dried blueberries

1/2 cup shelled pistachio nuts, coarsely crushed


In a double boiler over hot water (not quite boiling) melt chocolate chips until smooth. Add 1/3 cup dried blueberries and 1/4 cup pistachios.


Pour mixture onto a foil-lined cookie sheet and spread to 1/8" thickness. Sprinkle remaining blueberries and pistachios on top. Place cookie sheet into refrigerator for 45 minutes, until bark hardens all the way through. Break bark into uneven pieces. Store in airtight container in the refrigerator-- the pure chocolate will melt on contact with your fingertips!


Sunday, February 6, 2011

20(ish)--- Gluten-Free Nutella No Bake Cookies


When I think chocolate, I think Nutella. February 5th was World Nutella Day! If you've never had it, you need to. It's a hazelnut chocolate spread; find it at the grocery next to the peanut butter. It's super yummy. It's made in Canada. Thank you, Canada for Nutella, Lululemon, and my friend Shayla. Oh, and Celine Dion.

Often gluten-sensitive individuals do not experience an exacerbation of symptoms when exposed to oats. But, gluten-free oats are available as well. Your choice!

I cannot take complete credit for this recipe. It is derived from another blog called Gingerbread Bagels (http://gingerbreadcake.wordpress.com/). I have health-ified it a bit, but I had nothing to do with the creation of these lovely gems.


Gluten-Free Nutella No Bake Cookies
Makes 18 cookies

2/3 cup Nutella spread
3 Tbsp unsalted butter, cut into chunks
3/4 cup sugar
1/4 cup skim milk
2 Tbsp unsweetened dark cocoa powder
1/2 tsp vanilla extract
1 1/2 cups rolled oats (or gluten-free oats)
Shredded coconut (optional as garnish)

Place one sheet of waxed paper on clean counter top. Measure out all ingredients prior!

In a large saucepan, melt butter over medium heat, then add sugar, milk, and cocoa powder. Stir to mix well them bring ingredients to a boil, stirring constantly. Boil for 2 minutes, then whisk in Nutella. Add vanilla then oats. Remove from heat.

Quickly drop 2 Tbsp batter onto waxed paper. Garnish with shredded coconut if desired. Allow to cool until firm. Store in an airtight container.

Saturday, February 5, 2011

Chocolate Week




This is my own declaration. There is actually a Chocolate Week in the UK in October. But, I think that the week prior to Valentine's Day is more appropriate. This way, we can all get our chocolate fixes out of the way with some healthier options and be able to throw away the box of stale processed chocolates that our Valentines give us (mine does not-- smart man).


It's also kind of a coincidence that this is American Heart Month. Cardiovascular disease is still the number one killer of Americans. A healthy diet and exercise is the best way to prevent heart disease!

Chocolate can be part of that healthy diet! From the cacao plant, cocoa is high in flavanols, a type of flavonoid phytochemical that acts as an antioxidant can help to decrease inflammation and therefore protect your heart.

Unlimited chocolate is not recommended. I like these rules from WebMD:


1. The more nonfat cocoa solids a chocolate product contains, the more antioxidants it tends to contribute.

2. If the chocolate contains fat ingredients other than cocoa butter, it might contain the more harmful saturated fats and trans fats.



Chocolate consumption WILL NOT HELP YOU LOSE WEIGHT. A calorie is a calorie is a calorie. Count them if that is your goal.




Let's have some fun with chocolate this week! Enjoy!

Wednesday, February 2, 2011

80(ish)--- Little Mama's Chicken Pot Pies --- For my Muffin!


He's gonna kill me for calling him Muffin on my blog. He'll get over it if I make him these pot pies again. He practically lived on frozen pot pies while I lived in California.


One Marie Callendar's Chicken Pot Pie (a mere 10 ounces) contains 510 calories and 30 g of fat!!! What's IN that thing? Might as well eat half a stick of butter.

Care to lighten your load a bit with a more filling option? Try mine! Not a true 80, but much lighter and EXTREMELY tasty. You won't miss a thing. Except for extra junk in your trunk.


Little Mama's Chicken Pot Pies
Serves 4

12 oz boneless, skinless chicken breast, cubed
1 clove garlic, pressed and minced finely
1 1/2 cups asparagus, stemmed and cut into 1" lengths
3/4 cup carrots, sliced into 1/2" pieces
1/3 cup white onion, chopped coarsely
1/2 cup raw white mushrooms, sliced thin
1 1/4 cups chicken broth
1 cup skim milk
1/4 cup + 3 Tbsp water
1/4 cup flour
1/2 cup reduced fat sour cream
2 tsp olive oil
1 tsp salt
1 tsp dried parsley
1/2 tsp fresh ground black pepper
3 sheets phyllo dough, thawed if frozen



Preheat oven to 350 degrees. In a large nonstick skillet heat 1 tsp oil over medium-high heat. Add chicken chunks and brown. Remove chicken from pan, set aside.

Heat remaining 1 tsp oil in pan, and add onions, garlic, and carrots. Add 3 Tbsp water and saute until vegetables begin to soften, ~ 4 minutes. Add asparagus and mushrooms and continue to cook 2-3 minutes. Add milk, salt, pepper, and parsley. Stir flour into mixture until dissolved. Add chicken broth and heat until mixture comes to a boil. Reduce heat to medium-low and stir occasionally until thickened slightly, ~10 minutes.  Whisk in sour cream and heat through.


Unroll phyllo dough and cut into sheets into quarters. Spoon mixture into 4 individual 12 oz ramekins (oven safe). Place phyllo dough, one layer at a time until 3 layers thick (alternating directions) onto each ramekin. Tuck in dough around edges. Brush top layer lightly with olive oil.


Place ramekins on baking sheet and bake until filling is bubbly and phyllo dough is lightly browned, ~25 minutes. Allow to cool ~ 10 minutes prior to serving.


Nutrition Info per 1 pot pie: 358 calories, 10 g fat, 36 g protein, 27 g carbohydrates, 3 g fiber