Saturday, December 5, 2009

Vermont Style Pot Pie



I will be making this Vermont Style (biscuits for crust) low carb turkey pot pie today and am copying abbreviated instructions so I can find it easily in my blog. :) Photos to come (once it is nicely browned and photogenic).

Ingredients:

  • 3 C cut-up chicken or turkey meat (fully cooked)
  • 1/4 C butter (half a stick) or oil
  • 1/2 C minced onion
  • 1/2 C chopped green or red bell pepper
  • 1/2 t black pepper
  • Flour and/or low carb thickener (I'll use xanthan gum)
  • 2/3 C unsweetened soy milk (crud, I bought Vanilla Soy milk)
  • 1/3 C heavy cream
  • 1 C (or so) chicken broth, or use chicken soup base
  • 1 bag frozen green beans (I'll use a couple of cans of green and wax beans)
  • Salt (to taste)
  • LC biscuit dough (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: Each of about 7 servings has 5 grams effective carbohydrate plus 3 grams fiber, 20 grams protein, and 247 calories. This includes using 1 tablespoon of flour and one tablespoon ThickenThin. Using all flour would add an extra gram of carb and eliminate one gram of fiber.

(There are other tips at the original link above.)

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Low Carb Biscuit dough:

Ingredients:

  • 2 1/4 C almond meal/flour
  • 3 T coconut oil or palm oil (see note below)
  • 1 1/2 t baking powder
  • 1/2 C powdered egg whites
  • 1/4 t salt
  • 1 T "sweetening power" from artificial sweetener (likely won't need sweet for crust though)
  • 1/2 C heavy cream
  • 1/2 C other milky liquid - can be unsweetened soy milk, milk, cream, or half and half

Preparation:

***It is very important that you use a fat that is solid at room temperature. Coconut oil (the refined kind that doesn't taste like coconut) or palm oil (sometimes marketed as "trans-fat free shortening") are ideal. Butter is OK, but they won't be quite as fluffy. DO NOT USE ANY OTHER OIL -- believe me, it will end in tears if you do. I speak from experience! Preheat oven to 400 F(important, as the water turning to steam is part of what makes them fluffy.)

1. Mix oil and almond meal together with a mixer or pastry blender until it's like coarse meal.
2. Add the rest of the dry ingredients.
3. If you're using liquid artifcial sweetener, put it in with the cream.
4. Mix wet and dry together, and let the mixture sit for 3 to 4 minutes.
5. Drop by tablespoons on foil-covered baking sheet. (If they are a little bigger or smaller, no problem.)

Bake for about 10 minutes, depending upon size, until golden brown.

Nutritional Analysis:Makes 12 biscuits, each with 2 grams of carbohydrate plus 2 grams of fiber and 7 grams of protein.

And the first comment (at the original link) because it might be a good one:
Someone suggested to use half almond meal and half soy flour. Hmm, I might try half almond meal and half some other low carb flour too.

1 comment:

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