2 Tablespoons butter
1 onion, chopped
2 carrots, chopped
2 cloves garlic, minced
2 Cups stemmed + quartered white or cremini mushrooms
2 Cups frozen pearl onions
2 Cups chopped, cooked chicken
1/4 Cup flour
2 Cups low-sodium chicken broth, warmed
1 Cup 2% or whole milk
1/2 Cup half and half *or* 1/2 cup milk
1 1/2 Cup frozen peas
Salt and Black Pepper to taste
1 Sheet puff pastry, defrosted
2 egg whites, lightly beaten
Heat butter in a large saute pan or pot over medium heat. When melted, add onion, carrots and garlic and cook until the onion is translucent and the carrots begin to soften, about 5 minutes. Add the mushrooms and pearl onions and cook, stirring occasionally, for another 5 minutes. Stir in the chicken and flour, using a wooden spoon, to ensure the veges and meat are evenly coated with the flour.
Slowly our in the chicken broth, using a whisk to beat it, to help avoid clumping with the flour (having the broth warm or hot helps smooth out the sauce). Once the broth is incorporated, add the milk and half and half and simmer for 10-15 minutes, until the sauce has thickened substantially and lightly clings to the veges and chicken. Stir in the peas. Season with salt and pepper.
Preheat the oven to 375 degrees. Cut the pastry into quarters. Roll out each peace onto a floured surface to make a 6" square.
Divide the chicken mixture among 4 ovenproof bowls. Place a pastry square over the top of each bowl and trim away the excess with a paring knife; pinch the dough around the edges of the bowl to secure it. Brush the tops with the egg whites and bake until golden brown, about 25 minutes.
Makes 4 servings at 350 calories apiece, 15 g of fat.
*I didn't have 4 bowls, so I just used one and it turned out fine. I also couldn't find pearl onions, so I left those and the mushrooms out. We only had 1% milk and the sauce didn't thicken quite as much as I would have liked, so next time, I'll either get 2% or add a little more flour to thicken things up.
Otherwise, I think it turned out pretty well!