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Chicken Pot Pie with Cauliflower Crust

Chicken Pot Pie with Cauliflower Crust is on trend and carb smart.
Course Main Course
Cuisine American
Keyword cauliflour crust, chicken, pot pie, vegetables
Prep Time 45 minutes
Cook Time 30 minutes
Servings 4
Calories 324kcal

Equipment

  • Ramekins
  • Sieve
  • Clean kitchen towel
  • Non-Stick skillet
  • Baking sheet

Ingredients

  • Non-stick olive oil spray
  • 12 ounce pkg cauliflower "rice"
  • ½ cup Parmesan cheese, grated
  • cup all purpose flour
  • ¼ teaspoon salt
  • freshly ground black pepper, to taste
  • 1 egg, beaten with fork
  • 1 cup carrots, sliced ¼" thick
  • 1 stalk celery, thinly sliced
  • 1 medium Yukon Gold potato, diced into ½" cubes
  • ½ cup onion, coarsely chopped
  • 2 cloves garlic, finely minced or pressed
  • 1 cup low-fat milk
  • cup low sodium chicken broth
  • 2 TBS flour, all purpose
  • 1 teaspoon finely chopped fresh thyme or ½ teaspoon dried thyme
  • teaspoon salt
  • 1.5 cups cooked, diced chicken breast
  • 2 teaspoons olive oil
  • 4 teaspoons grated Parmesan for garnish

Instructions

  • Spray the insides of four 8-10 ounce ramekins with olive oil cooking spray and set aside.
  • Cook the cauliflower, in the microwave or steamer until soft, 3-5 minutes. Pour the cooked cauliflower into a sieve and let drain and cool completely.
  • While the cauliflower is cooling, slice, dice and prepare the vegetables. Spray a non-stick skillet with olive oil spray and add the carrots, onion, potato, and celery. Cook over medium heat for 7-8 minutes, stirring frequently until the vegetables are fork tender. Set aside.
  • In a medium bowl add the Parmesan, flour, salt and pepper. When the cauliflower is completely cool place it on a clean cotton, dishtowel. Bring the edges up and together and twist until all the water is removed.
  • Stir the caulifower into the flour mixture then add the beaten egg. Mix well. Remove and set aside ½ cup crust mixture for the tops. Divide the rest into four portions and press into the bottoms of the ramekins with wet fingers.
  • Preheat the oven to 425 degrees.
  • Place the ramekins on a baking sheet. Bake for 10-12 minutes or until the crusts are set and a bit brown on the edges. remove from oven and set aside.
  • In a small bowl add the milk, chicken broth, 2 TBS flour, thyme, garlic, and ⅛ teaspoon salt. Stir. Pour into the skillet with the vegetables and heat until the sauce is just bubbly and just begins to thicken. Remove from heat and add the diced chicken. Stir just to mix.
  • Divide the filling mixture amongst the ramekins with bottom crusts.
  • Divide the reserved crust mixture into four portions. Cut parchent paper into 6' squares. Using wet fingers, press the crust onto the parchment paper and shape into circles the diameter of the ramekins. Flip the parchment over in your hand and gently peel the paper off. Place the discs of crust on top of the filling.
  • Reduce the oven to 400 degrees and bake until the filling is heated through and bubbly and the crusts are golden brown. Cool just slightly before serving, garnish with the Parmesan cheese, a bit of thyme and cracked black pepper.

Nutrition

Calories: 324kcal | Carbohydrates: 30g | Protein: 27g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 95mg | Sodium: 659mg | Potassium: 943mg | Fiber: 5g | Sugar: 8g | Vitamin A: 5757IU | Vitamin C: 51mg | Calcium: 329mg | Iron: 3mg