You can use my healthy crust below or use just a few phyllo dough sheets on the top instead. They are lower in calories than puff pastry.
Healthy Chicken Pot Pie
Servings
8 Servings
Ingredients
- 2 cups whole wheat flour
- 1 teaspoon baking powder
- 2 tablespoon coconut oil not melted, you can put in the freezer if your’s is melted
- 1/2 teaspoon salt
- 2/3 cup unsweetened soy or almond milk
- 500 grams ground chicken- You can also use precooked shredded chicken and skip the first step
- 1/2 tablespoon olive oil
- 1/2 onion diced
- 1 1/2 cups frozen carrots and peas
- 1/2 cup small cauliflower florets – These are in place of the usual white potatoes but are optional.
- 4 cups cauliflower
- 1 cup water or chicken broth
- 1/2-1 cup unsweetened soy or almond milk
- 1 teaspoon salt
- 1/4 teaspoon celery seed
- 1/4 teaspoon garlic powder
- 2 tablespoon olive oil
- 3 tablespoon whole wheat flour
- 1 cup water or chicken broth
- 1/2 cup soy milk
- 1 teaspoon salt
- 1/4 teaspoon celery seed
- 1/4 teaspoon garlic powder
Instructions
- Crust:
- Use a fork or a pastry blender to cut the cold coconut oil into the flour/salt/baking powder mixture, then add the milk and knead till a dough forms. Place in the fridge or freezer till chilled, 10-30 minutes.
- Filling:
- Saute onion in oil till soft. Add chicken. If using ground chicken, cook on med heat. Once chicken is cooked add in peas, carrots, and cauliflower. Saute longer till cooked through a bit.
- Sauces:
- Option 1 –
- Bring cauliflower and water to a boil and cover till cauliflower is soft. Blend using an immersion blender. Add in 1/2-1 cup unsweetened soy or almond milk. Start with 1/2 cup and add if desired. Add seasonings (this is in place of chicken soup mix. You may add MSG free soup mix if desired).
- Option 2 –
- Heat oil in saucepan. Add flour and whisk together. Gradually add liquid while whisking. Add spices or soup mix. Bring to boil till thickened.
- Assembly –
- Mix sauce together with chicken mixture. Taste to see if you’d like more salt etc. Pour into pie pan or ramekins. Roll out pie dough. Top pie with crust. Cut slits into the crust. Brush with egg. Bake 375 F for 30 minutes.
- This makes a big size crust so you can either halve the recipe or use some as the bottom of the pie, though it will add calories if you do so. This dough also freezes well. You can freeze in a ball and wrap in plastic wrap and defrost before next use.
- I doubled the recipe here and made some in ramekins and the rest in a pie plate.
- For more delicious yet healthy recipes and tips for living a healthy lifestyle, visit my blog nowaythatshealthy.blogspot.com
I really don’t like coconut oil or fake butters– if I used avocado oil how would the recipe need to be altered? Or since olive oil in the refrigerator solidifies as well, what about substituting that?
I have made doughs like these with room temp oils and they have all been fine. Maybe not as flaky but it works. I don’t think the solidity of olive oil in the fridge will make much difference but you can try.
Love the website. Been looking for tasty recipes for my family for a long time.
DO you have any healthy pretzel challah recipes. Getting tired of my kitchen aid challah recipe. WOuld love to try something different but low fat and healthy
We have this pretzel challah recipe http://www.joyofkosher.com/recipes/hot-pretzel-challah/
I’m always looking for new healthy and tasty recipes that are not too complicated or time consuming.