Chicken Pot Pie

By Ashley Jean March 29, 2023 34 mins read 124 Views

chickenpotpie

Baked meat pies were a tradition in England, our Pilgrim ancestors continued baking various types of meat pies after surviving the brutal, long journey across the Atlantic. Meat baked into pastries have been around ever since. You can recreate a very popular American comfort food in a low-carb version with this recipe!

This one will amaze you! I’ve made it numerous times now and it’s consistently reminiscent of my mother’s homemade pot pies and even the little convenience one-crust frozen pies we often had when my parents were eating out (us not included) at someone else’s house. My brother and I loved them! The crust is fantastic on this meat pie. Added note: this crust is also good for sweet applications like empanadas with fruit or traditional sweet potato fillings. Makes a great pie crust, too!

This recipe is not suitable for Induction and should not be eaten until the grains rung of the Phase 2 OWL carb re-introduction ladder. Substituting daikon white radish for the rutabaga will cut the carbs a bit on this dish. You can also substitute a half recipe of my homemade low-carb Condensed Cream of Chicken Soup in place of the broth, cream and xanthan gum listed if you prefer to make that before starting your pies.

VARIATIONS: Instead of chicken, use turkey or 6 oz. pouch tuna for a change of pace. All are good!

CRUST:

2/3 c. CarbQuik bake mix (use Jennifer Eloff’s Gluten-Free Bake Mix for gluten-free)

1/3 c. golden flax meal

1/3 c. oat fiber (or 1/3 c. more Jennifer’s mix)

Pinch salt

2 T. cold butter

1 egg

3 T. cream

FILLING:

12 oz. cooked chicken meat, chopped

6 oz. rutabaga, diced (use daikon radish or turnips for lower carbs)

3 oz. carrot, diced

1 oz. chopped leeks (or 1 green onion)

3 oz. frozen green peas (use chopped green beans for lower carbs)

1 c. cream

1½ c. homemade or low sodium chicken broth

1/2 tsp. xanthan gum

1-3 drops yellow food coloring (optional)

pinch salt and black pepper

DIRECTIONS: Preheat oven to 350º. In a small saucepan, boil diced rutabaga, carrot, leeks and peas (beans) in water until just tender. Drain and pour into large bowl and set aside. In another bowl, mix all dry crust ingredients together. Using a pastry cutter or fork, cut in cold butter until the mixture resembles coarse cornmeal. Add beaten egg and cream and mix well. Using hand, knead into a ball of dough and place on plastic wrap. Place another piece of plastic on top and with a rolling pin, roll dough to slightly larger than the size of pan you are using. I use an 8″ square Pyrex glass dish that is greased with butter. Let rolled dough set while you mix the filling.

Placed chopped chicken meat into the large bowl where you placed the veggies. Stir in chicken broth, cream, xanthan gum, food coloring, and salt and pepper. Pour filling into butter-greased pan. Now pull the top plastic off the rolled crust. Grabbing the bottom plastic, pick up the crust at the midpoint (plastic and all), let it fold gently in the middle and place the fold at the pan midpoint. Gently lift the other half of the dough over onto the pie and remove the plastic wrap slowly & carefully so dough doesn’t tear. Finish by folding the excess crust edges inside the pan rim and crimp decoratively if you wish. Poke 3-4 holes in the top of the crust with a fork and bake in a 350º oven for about 35 minutes or until crust is nicely browned.

NUTRITIONAL INFO: Makes 4 servings, each contains:

442 cals, 28.2g fat, 30.2g carbs, 19.55g fiber, 10.65g NET CARBS (less if using green beans), 36g protein, 510 mg sodium

By: Peggy
Title: Chicken Pot Pie
Sourced From: buttoni.wordpress.com/2023/03/29/chicken-pot-pie/
Published Date: Wed, 29 Mar 2023 19:22:53 +0000

Frequently Asked Questions

What happens if you go over 20 carbs on keto?

Pondering the potential ramifications of what happens if you go over 20 carbs on keto? It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

To unravel the puzzle of how much carbohydrate is enough, you need to understand how carbohydrates interact with your body as well as how fast your body processes them.

You should avoid eating too many processed carbohydrates if you are following a low carbohydrate diet like a ketogenic one. The rule of thumb is not to exceed your body's requirement for energy, which means reducing your total carbohydrate intake to no more than 20g per day. You must be careful about your daily carbohydrate intake if you want to maintain ketosis. Too much can cause imbalances and hinder progress.

It pays to be within the guidelines of a ketogenic Diet for optimal health. This will help you to understand how your body processes these macro nutrients for energy production, which is essential for anyone who wants to lose weight and maintain a healthy lifestyle.

Is keto right in your situation?

When you are trying to find what is best for your life and your journey, you need to be able ask difficult questions and do your research. This is why the keto diet is so popular and has been for so many years. It is widely believed to provide health benefits beyond just weight loss.

Ask yourself, What are my health objectives? Do you want to lose weight? Improve your mental clarity? Balance your gut microbiome. There is no one-size fits all method, but keto can be an excellent place to begin if you do your research.

Keto works to reduce the amount of carbohydrates we consume, and is best when there are 20 grams a day. This puts our bodies in a biochemical state called nutritional ketosis, where fat is used as an energy source to replace sugar and glucose. While it might be hard to stick to a strict carbohydrate limit at first, it will become easier over time.

As long as you maintain strong nutritional quality and intake of certain healthy fats, such as Omega 3 fatty acids and other beneficial mono/polyunsaturated fats found in avocados, salmon, or nuts, you should see beneficial metabolic effects from following a ketogenic diet, whether you want body composition changes or general internal health improvements.

When balanced with the proper nutrient intake, keto can be sustained. So make sure you eat whole foods that are in their natural state. Don't underestimate portion sizes! If done correctly, keto could be very beneficial for your individual needs, so take the time to learn more about it through reliable sources before taking any big steps forwards (or backward).

Is it possible to consume alcohol while following the keto diet

A sensible approach to the keto diet is to question what you can or cannot do while limiting carbohydrates. It is important to be mindful when you consume alcoholic drinks.

The short answer is that it all depends. Many alcoholic drinks are not suitable for keto, and some may be more keto-friendly than others. How much alcohol you consume will impact how much carbohydrate you get each day.

You need to make wise choices and be aware that even though an alcoholic beverage may not have visible carbs, it doesn't necessarily mean that it's compatible with keto. It might increase your blood sugar levels. Other factors such as the calorie count should be taken into consideration before making a choice.

Moderation is important for alcohol consumption on a low-carb lifestyle to maximize its benefits while avoiding potential drawbacks that could hamper your weight loss and fitness.

Be informed to make better decisions. Before you reach for low-carb beverages, make sure to pay attention to every detail.

What's a good example of a ketogenic dinner?

Keto diets are easy to follow. This is a way to eat healthy, but with an added twist. One twist is to eliminate processed carbs and replace them by high-quality oils and fats.

You'll enjoy the numerous health benefits this diet offers, such as improved energy, cognitive performance and better digestion. It's all possible while enjoying delicious, great-tasting meals.

What does a delicious ketogenic meal look? It could be as simple as grilled salmon with fresh parmesan, paired with roasted potatoes drizzled with olive oils, and garnished with freshly-cut herbs. Perhaps it's an overflowing omelet with bacon bits and flavorful bell peppers. All cooked up in your favourite buttery sauce.

Whatever your choice, you must remember that quality ingredients are essential to making any keto meal a success. Let's get creative! Get in the kitchen and discover new flavors while enjoying healthy recipes that can change your life.

What happens to your health when you cheat with keto?

Cheating on the Keto diet can lead to unwanted side effects. Your body can't process starchy carbs quickly enough, which causes blood sugar to spike rapidly. This can cause dehydration as water is required to restore your cells to a homeostatic condition. Because of the lack essential minerals sodium and potassium, electrolyte imbalances can also occur.

Additionally, people who "cheat” on the keto diet can feel constipation or diarrhea. This is due to high-carbohydrate intake. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. Intense cravings for cheat meals can cause severe deprivation and subsequent binging of high-carb foods. This can make it difficult to stick to the keto diet.

It's important that you remember that a cheat meal or snack will not ruin your progress on the ketogenic diet for weeks or months. However, you must keep within your net carb limits. There are still consequences for following your meal plan for prolonged periods.

Is the first week in keto the hardest?

It can be daunting to prepare for the first week on a keto diet. This diet requires major lifestyle changes that push most people outside of their comfort zones. It can seem daunting to think that you will be saying goodbye your favorite high-carb foods.

But don't fear! This will be one of the most rewarding weeks in your life if you have the right information. You can survive and thrive on the ketogenic diet if you put in the effort.

You need to be patient as it takes some time to adjust to a new diet. It's normal to feel tired as you adapt to a lower-carb diet. But don't lose heart! You can replenish your energy levels by eating healthy fats and low sugar vegetables while still controlling your portion size.

It's important to realize that it won’t take forever for your body to adjust. After that, you will find your hunger diminishing naturally and your metabolism will continue to be energized all day.

Emphasizing mental fortitude and taking tangible steps before jumping into ketosis can make all the difference in ensuring that the extremely daunting task doesn't seem so impossible after all!

Statistics

The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

External Links

How To

How to Know if the ketogenic Diet is Working for You

To understand the power and potential benefits of your food, you need to first explore them. If you have the right diet, your body will be able to function in a healthy and balanced way.

One possible solution is the ketogenic diet. But how can you tell if it's working or not? As someone considering this eating approach, you need to be able to accurately measure whether or not it's affecting your health and lifestyle.

One way to do that is by tracking your responses after following this diet plan. Consider how much energy you feel throughout the day. Do you feel fuller longer after meals? Has your digestion improved? Is it better or worse for your sleep quality? Do some activities cause more discomfort than others?

All of these are important to take into account. You should consider what outstanding issues you need to address and keep track of those points. See if improvements can be made over time, according to your needs. In addition, monitor any metabolic changes within the body, such as cholesterol and blood sugar levels; these can indicate whether or not the ketogenic plan is helping you reach your desired objectives.

Check your body composition as well. Have you noticed any significant changes in fat loss or muscle gain? If your progress is slow at first but steadily increases over time then the ketogenic lifestyle may be beneficial in many ways.

Resources: