Warm again and a different, healthy pot pie recipe

Good Morning Augusta

This morning we have sunny skies with a high around 65ºF. Winds WNW at 10 to 15 mph.

Tonight we’ll have clear skies  and a low near 45 ºF. Winds will be from the WNW at 5 to 10 mph.

The readings from my weather instruments are:

Humidity is 51%, the Dew Point is 37ºF and the outdoor temp is 54.9ºF.

The wind direction is  West Northwest between 5.0 MPH and 7.4 MPH, with a wind chill of 54.9ºF.

The Relative pressure is 29.80, the Absolute pressure is 29.60 and rising with a weather graphic indicating sun.

The UV rating is 1 out of 16, Sunrise is 7:00 a.m. Sunset is 5:46 P.M. Moon rise is 7:35 p.m., Moon set is 6:39 p.m., and tonight we have a NEW MOON being 0% illuminated.

 

Visibility is 10.0 Miles / 16.1 kilometers with clear skies so far.

We didn’t receive any rain here over the past 24 hours. 

Space Weather for this morning is:

Today’s Solar flux is 72, the solar wind speed is 446 Kilometers per second and the chance of a solar storm is 1%.

Yesterday I posted a chicken pot pie recipe, so why not add in some Broccoli to make it even more healthy?

CHICKEN AND BROCCOLI POT PIE     

Serves:  8

Nonstick cooking spray

1 bunch fresh broccoli, broken into florets

1 cup cooked diced chicken or turkey

1 medium yellow onion, chopped

4 oz reduced-fat cheddar cheese, shredded

1 1/3 cups skim milk

¾ cup egg substitute

¾ cup reduced-fat baking mix (such as Bisquick Light)

¼ tsp salt

¼ pepper

½ curry powder

Optional garnish:  red pepper flakes

1.                  Preheat oven to 400degrees.

2.                  Spray a 10-inch pie pan with cooking spray.  Layer first four ingredients in the pan.

3.                  In a blender container, combine remaining ingredients.  Blend on medium speed for 30 seconds or until mixture is smooth.  Pour egg mixture into pan.  If desired, sprinkle red pepper flakes on the egg mixture.  Bake for 25 to 30 minutes until firm.  Allow pie to sit at room temperature for 10 minutes before slicing.  This recipe may be assembled a day ahead and refrigerated overnight.  Increase baking time to 35 minutes for chilled mixture.

Exchanges:  1 starch, 1 vegetable, 3 very lean meat.

Calories:  226; fat:  6 gm; protein:  21 gm; carbohydrate:  cholesterol:  27 mg; sodium:  570