He is great about eating and trying all types of foods. When we were in our early 20s, he was the first to try sushi. I remember the first time I had it, I really wanted to like it - it seemed so urban and sophisticated - going out for sushi. I remember about halfway through the meal asking Mr W if he thought they had any bread I could munch on (I eventually grew to like sushi, and all sorts of other foods I never thought I would). His only no-gos are curry and goat cheese, and I'm not even sure that he dislikes those! For as adventurous as he is in the culinary world, he grew up eating very basic - meat, potatoes, boiled vegetables, etc. So for his birthday, i decided to make a very healthy version of one of those basic meals I know he loves, chicken pot pie. And of course, I had to make a vegetarian portion for me, and it had to be easy on the blood glucose. I searched recipes, but then decided to have a little faith in my ability in the kitchen, and came up with this.
Chicken or vegetarian pot pie.
1 large boneless skinless chicken breast, seasoned and baked (I use this rub recipe and bake it low and slow)
1 large red potato
2 small-medium onions
1 T chopped garlic
2 stalks celery
1 c. chopped zucchini
3 cups frozen mixed veggies (I used a mix that included corn, peas, carrots, okra, rutabaga, green beans, lima beans, onion and cabbage)
2 T Earths Balance margarine or butter
2 T Olive oil
4 T flour all purpose
2 c vegetable stock
1/3 c half and half
2 c skim milk
3 T vegebase (I use Vogue Cuisine)
salt, pepper to taste
crust
1/4 c Earths Balance
1/2 c all purpose flour
1 c whole wheat flour
1 T baking powder
1 t salt
ice water
Preheat oven to 350. Cube and boil potatoes for 5 min. drain. In a large skillet melt butter and olive oil. Saute onion and garlic until onion is soft. Add celery and zucchini. Cook 1 minute. Add remaining vegetables. Saute until just heated. Add flour. Stir with a spoon 1 minute. Slowly add stock, scraping bottom of pan. Bring to a boil to thicken. Add cream and milk. Stir until thick. Add vegetable base and potatoes. Season with salt and pepper.
 |
| Vegebase Ingredients |
Scoop out vegetarian portion and place in ovenproof dish. Add chicken to remaining portion and place in oven proof dish.
 |
| Chicken from the previous night, plus juices |
For crust
In food processor, pulse butter, flours and baking powder. Slowly add ice water until dough is wet enough to hold together.
Roll out on floured surface.
Place crust on pies.
Bake 30 minutes until bubbling. I served it with a salad.
He LOVED it, my blood glucose LOVED it, and the best thing is that we have leftovers for tonight!
Nutritional info: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1285887
The calories are a little higher, because I had to plug in butter rather than Earth's Balance - same with the saturated fat. But I think that the calories are not bad, you get a good amount of finer, and the carbs are not bad either. I try to stay under 45 for a meal. You could reduce the carbs by leaving out the potatoes, using less crust, using soy or almond milk, etc. So tweak it to your taste.
Happy birthday to my sweetie!
 |
| Pumpkin Creme Brulee with gingerbread cookies |
0 comments:
Post a Comment