A traditional comfort food recipe since the 14th century, this dose of savory warmth is normally 790 calories with a heavy dose of fat, sodium, and simple carbohydrates.
In my kitchen, I do what I can to make these staples healthier without sacrificing flavor. My pot pie is 495 calories per serving, lower in fat and sodium, half of the carbs, but just as hearty.
- 2 TB butter
- 2 dashes of cooking oil
- 1/2 C or 1 small yellow onion; diced
- 1 C carrots; sliced
- 3 garlic cloves; minced
- 1/2 C gluten free flour (I love using Cassava flour because it is light + airy)
- 1 1/2 – 2 C chicken broth, organic + low-sodium
- Start with 1 1/2 C and see if you need to thin out the filling
- 3/4 C coconut cream; as thick as, but healthier than using heavy cream
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 1 tsp (+) fresh thyme
- 1 1/2 C peas
- 2 1/2 – 3 C diced chicken
- 1 prepared, gluten-free pie crust “top”
- 1 egg; beaten
- Preheat the oven to 400 degrees F
- Melt the butter with the oil in a 10-inch cast iron skillet over medium heat – 1 minute.
- Add in the carrots and onion and cook until lightly softened- 5 minutes.
- Add in the garlic- stir for 1 minute.
- Sprinkle in the flour- mix well.
- Whisk in the stock- gradually add it in to see how much is needed based on the thickness.
- Mix in the coconut cream.
- Let warm- roughly 3 minutes. Remove from heat and add the remaining ingredients: peas, chicken, thyme, salt + pepper.
- Top with the pie crust; patiently spreading it across the filling.
- Scramble an egg and brush the crust with the egg ‘wash.’
- Bake for 30-35 minutes; until the crust is golden brown.
- Cool until ready-to-serve.
- Cast iron skillet; 10-inch
- Carrot peeler
- Measuring cups
- Food (often referred to as a ‘pastry’) brush – to brush the egg wash atop the crust
- Optional: rolling pin
- The pre-made pie crust can also be put between 2 pieces of parchment paper and manipulated with your hands
Cooking + Nutrition Tips:
- Add color and varied nutrition with multi-colored carrots
- You can do ANY veggies you want. I wanted to add a daily serving of leafy greens to boost nutrition by adding kale or spinach at the tail end, before baking the dish.
- Cut down on cooking time by using leftover or prepping the chicken ahead of time and/or having all veggies chopped ahead of time.
- If you don’t have a cast-iron, an oven-safe pan is an ok replacement as long as it is the same size. (so the crust can fit atop of it)
- This is already lower in carbs than most pot pies because we aren’t putting it within an entire pie, just covering it with pie crust. You can limit the carbs even more by simply skipping or halving the peas and reduce the filling overall (broth: 1 C, flour: ¼-1/3 C, and coconut cream: ½ C)
- Prep Time: 20
- Cook Time: 35
- Category: Entree
- Serving Size: 1
- Calories: 495
- Sugar: 7
- Sodium: 450
- Fat: 34
- Carbohydrates: 43
- Fiber: 5
- Protein: 24
Keywords: Chicken, Entree, Gluten-Free, Chicken Pot Pie, Recipe Rehab