Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes
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 (see note below)
- 2/3 C unsweetened soy milk
- 1/3 C heavy cream
- 1 C (or so) chicken broth, or use chicken soup base
- 1 bag frozen green beans
- Salt (to taste)
- Note: This recipe incorporates biscuit dough, which requires additional ingredients and prep (recipe included 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.
Tips on Thickeners: The thickener in this dish is really up to you. You can use about 2 tablespoons of flour, or you can go for more specialty products. I usually use half bean flour and half of a specialty product, like guar gum or ThickenThin NOT Starch. For more information, see How to Thicken a Low Carb Sauce.
Tip on the Liquid: Whether you use milk, cream, or unsweetened soy or almond milk is really up to you and the specific diet you are on. For the fewest carbs, I like the balance of unsweetened soy (or almond) milk plus cream for richness. For more information, see Carb Counts in Dairy Products.
