Foods, Uncategorized

Chicken or Turkey Pot Pie

chickenpotpie

Chicken or Turkey Pot Pie

 

Total Time 50 min

Prep 30 min, Cook 20 min

Yield 7 servings

I recently heard that pot pie made with biscuits on the top is “Vermont style,”

That’s why this pot pie is made with my low-carb drop biscuits on the top.

 

Ingredients

3 cups of cut-up chicken or turkey meat (fully cooked)

1/4 cup of butter (half a stick) or oil

1/2 cup of minced onion

1/2 cup of chopped green or red bell pepper

1/2 teaspoon of black pepper

Flour and/or low carb thickener (see note below)

2/3 cup of unsweetened soy milk or other unsweetened milk

1/3 cup of heavy cream

1 cup (or so) of chicken broth, or use chicken soup base

1 16 ounce bag of frozen green beans

Salt (to taste)

Note: This recipe incorporates biscuit dough, which requires additional ingredients and prep (recipe included below.)

Preparation

Preheat oven to 400 F.

 

Melt butter in large saucepan over medium heat.

Cook onion in butter until it begins to soften.

Add chopped pepper and black pepper, and let it cook for a minute.

Add the flour here if you are going to use it; let it cook a minute.

 

Add the milk, cream, and broth. If you are using guar or xanthan gum, or other specialty product, use these here. For the broth, I use Better than Bouillion soup base and make it about double the concentration the package calls for, then use no salt, for a more chickeny flavor.

 

Add the chicken or turkey and then green beans. Some water will come out of the beans during cooking, so the sauce should be a little on the thick side. While that heats back up, make the biscuits.

 

When the biscuit dough is made and the pot pie mixture is bubbling hot, dump the contents of the saucepan into a 2 quart casserole dish.

 

Spoon the biscuit dough on the top, leaving room for expansion. (You can drop extra biscuit dough on a piece of foil to cook alongside the pot pie.)

 

Bake about 10 minutes until biscuits are golden brown.

Nutritional Information (not including biscuits): Each of about 7 servings has 5 grams of effective carbohydrate plus 3 grams of fiber, 20 grams of protein, and 247 calories. This includes using 1 tablespoon of flour and 1/2 teaspoon of Carb Counters ThickItUp. Using all flour would add an extra gram of carb per serving and eliminate one gram of fiber.

 

Tips on Thickeners: The thickener in this dish is really up to you.

You can use about 2 tablespoons of flour, or you can go for more specialty products. I usually use half bean flour or rice flour and half of a specialty product, like guar gum or Carb Counters ThickItUp. For more information, see How to Thicken a Low Carb Sauce.

 

Tip on the Liquid: Whether you use milk, cream, or unsweetened soy or almond milk is really up to you and the specific diet you are on.

 

For the fewest carbs, I like the balance of unsweetened soy (or almond) milk plus cream for richness.

 

Health and Wellness Associates

Archived

312-972-WELL

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