Chicken Pot Pie

January 17, 2016
Chicken Pot Pie

My kids love comfort food like chicken pot pie, and after seeing a friend post a delicious looking recipe online – I decided that I was going to try to make a grain-free version (you could also make this totally dairy free too)!

To me, food should not only taste delicious – but it should be good for us too.  It is possible for food to be both delicious and nutritious!  It just sometimes take a little tinkering.  I love to take traditional recipes and UPGRADE them to make them better for our health & metabolism.  This recipe has been upgraded by adding a whole head of cauliflower (additional vitamins, minerals and fiber).  Cauliflower is a cruciferous vegetable, which is shown to support a healthy liver, and potentially can be helpful in the prevention of cancer.  This has also been upgraded by taking out the usual white flour in the crust – and replacing it with a grain and gluten free version.  And since many people do not tolerate dairy nowadays – this can also be made 100% dairy free too.  Eating foods that we are intolerant to can lead to weight gain, inflammation (pain), and a long list of chronic symptoms.

I looked online for some recipes, and found this one from The Paleo Mom.  I loved her idea of using a cauliflower sauce – I have used cauliflower for alfredo sauces, and I add cauliflower to many of my recipes to thicken them and add nutrition – in my mind, cauliflower is an essential ingredient in the dairy free chef’s kitchen!!   I made a few adjustments to her recipe along the way, so here is my version of Chicken Pot Pie:

Sauce Ingredients:

  • 1 head of cauliflower, roughly chopped
  • 1 quart of chicken stock (low sodium free range if using boxed)
  • 2-3 cloves garlic
  • 1 egg yolk (optional – reserve the egg white for glazing crust)
  • 2 teaspoons grass fed butter (or ghee) – omit or use coconut oil if wanting 100% dairy free
  • Himalayan salt to taste (start with 1/2 teaspoon)

Sauce Directions:

  1. Put the cauliflower florets, garlic, salt, and stock in a saucepan on the stove, bring to a boil – then reduce to simmer and cook for about 15 mins (until cauliflower is fork-tender), add in the butter (or ghee), let melt.
  2. Allow to cool for about 10 mins.
  3. Put it all into a blender and blend until smooth.  Taste – add more salt if needed.
  4. Temper the egg yolk (add a spoonful of the cauliflower sauce to it, stir, do it again 2-3 more times, and then add the yolk to the broth in the blender – blend again to combine).
  5. Set aside.

Filling Ingredients:

  • a whole roasted chicken – (pull meat off the bone and shred or chop – makes about 3 cups)
  • 3 carrots
  • 3 celery sticks
  • 1 small rutabega
  • 1 small parsnip
  • 1 onion
  • Himalayan salt to taste (I sprinkle on as I add each veggie into the pan – but you can season at the end if you prefer)
  • I also used Trader Joes 21 spice blend to taste
  • optional – 1/2 cup frozen petite peas (I forgot them – so we had them on the side)
  • 3 Tablespoons of ghee or coconut oil (I used a combination of ghee and coconut oil)

Crust Ingredients:  

  • Chebe* bread box mix (buy here)
  • 1/4 cup milk of your choice (can use almond, rice, raw dairy if tolerated, or you can also use water)Screen Shot 2016-01-17 at 9.11.02 AM
  • 2 Tablespoons oil (I used avocado oil)
  • 2 eggs (plus 1 additional egg white for glazing)

*For some reason – I could not get the crust from The Paleo Mom’s recipe to work – I think it needs some butter or something to get it to come together.  So thankfully – I had a Chebe bread mix box handy – which is a grain free bread made with tapioca (they make great buns, breadsticks, and pizza crusts).  So I made that (follow directions on the box – I made mine without the cheese, you can use any kind of non-dairy milk you like, water, or raw dairy if you tolerate it).

Directions:

  1. Preheat the oven to 375 degrees.
  2. Chop the onion, and dice all the other vegetables (except peas) – the vegetables should all be roughly about the same sized dice – I like mine fairly small.
  3. In a very large sauce pan – warm up the ghee or coconut oil (I used a combination of the two)
  4. Add the chopped onion to the pan, cook on medium heat for about 2-3 minutes (until translucent).Screen Shot 2016-01-17 at 9.12.33 AM
  5. Add in the diced rutabaga and parsnips, sprinkle lightly with salt, cook about 5-7 minutes
  6. Add in the carrots, celery, sprinkle lightly with salt, also add in your Trader Joes 21 Spice blend, cook another 5 minutes
  7. If using, add in the peas, cook about 1-2 minutes more.
  8. All veggies should be fork tender – but still al dente.  Taste to make sure you have enough salt and seasonings. Adjust.
  9. Pour in the sauce, add in the chicken and cook a couple minutes more – and then pour into greased glass cookware (I greased two 9X9 square pyrex dishes with coconut oil).  This can all be done up to 12 ours in advance – store in refrigerator before cooking.  Allow to warm on counter for about 20 mins before cooking if you did it ahead of time.
  10. Make your Chebe bread according to package directions (I left out the cheese – it is not needed).
  11. Roll it out as thin as possible on parchment, cut it into strips.
  12. Lay the crust strips on top, in a criss cross fashion, lightly brush the crust with the egg whites (this makes them more golden brown), and then put into a 375 degree oven for about 40-45 minutes (the filling should be bubbling, and the crust golden brown)

Serve & enjoy!  Save extra in the refrigerator for up to 2 days.

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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