Shrimp Pot Pie is topped with an easy walnut crust

Use America's favorite seafood, shrimp, as the basis of a pot pie. / Bill Hogan/Chicago Tribune/MCT

Pot pies are always a warm and welcoming treat. Plump shrimp, vegetables and a crunchy walnut and breadcrumb crust make this one a breeze.


› You can use any type of sliced mushrooms.

› If your dried tarragon is over 6 months old or looks gray, it's time for a new bottle.


› To buy: 3/4 pound peeled, uncooked shrimp, 1 package frozen chopped onion, 1 package frozen diced green pepper, 1 package frozen peas, 1/4 pound sliced baby bello mushrooms, 1 can sliced, sweet pimentos, 1 bottle dried tarragon, 1 container plain breadcrumbs and 1 package unsalted walnut pieces.

› Staples: canola oil, flour, fat-free, low- sodium chicken broth (see note), salt and black peppercorns.

Shrimp Pot Pie

2 teaspoons canola oil

1 1/2 cups frozen chopped onion

1 1/2 cups frozen diced green pepper

1/4 pound sliced baby bella mushrooms (1 3/4 cups)

2 tablespoons flour

1/2 cup fat-free, low-sodium chicken broth (see note)

1 1/2 tablespoons dried tarragon

1 cup frozen peas

1/2 cup canned, sliced, sweet pimentos

Salt and freshly ground black pepper

3/4 pound peeled, uncooked shrimp

1/2 cup plain breadcrumbs

1/2 cup coarsely chopped unsalted walnuts

Heat oven to 400 degrees. Heat the oil over medium-high heat in a large casserole pan that can go from stovetop to oven. Add the onion, green pepper and mushrooms. Saute 5 minutes. Add the flour, mix it with the onion, pepper and mushrooms and add the chicken broth. Simmer to thicken about 1 minute. Mix the tarragon, peas and pimentos into the sauce. Add salt and pepper to taste. Place the shrimp over the vegetables in one layer. Mix the breadcrumbs and walnuts together, and spread over the top of the casserole. Place in the oven, and bake 15 minutes. Remove from oven, and serve on two dinner plates. Makes 2 servings.

Note: Use fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 grams fat, 150 milligrams sodium.

Per serving: 650 calories, 300 calories from fat, 33 grams fat, 3.5 grams saturated fat, 7 grams monounsaturated fat, 275 milligrams cholesterol, 51 grams protein, 46 grams carbohydrates, 11 grams dietary fiber, 14 grams sugars, 550 milligrams sodium, 1425 milligrams potassium, 705 milligrams phosphorus.

Exchanges: 1 1/2 starch, 5 vegetable, 6 lean protein, 2 1/2 fat.

— Recipe by Linda Gassenheimer

From "Delicious One-Pot Dishes" by Linda Gassenheimer.