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The benefits of low-carb diet

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We are told that eating fat will make you fat. It is actually when you eat fat and too many carbohydrates. When you consume carbohydrates, they are converted into glucose . The pancreas then secretes insulin to reduce the blood glucose levels. Insulin is our fat storing hormone and fat burning is turned off. If we have very little amounts of carbohydrates in our diet, we require less insulin, thus store less fat and able to burn fat. Different people can tolerate, and remain healthy, with large amounts of carbohydrates and some virtually none (diabetics). Also when we get older, our ability to handle carbohydrates get lessened and we may get pre-diabetes or insulin resistance (type 2 diabetes). When we consume too many carbs, our body will produce more insulin to help reduce the large amount of glucose now in our blood, leading to  insulin resistance . So what is low-carb? A low-carb diet limits carbohydrates — which are found in grains, starchy vegetables and fruit — and em

Low-carb Chicken Pot Pie

prep time: 10 minutes, plus 1 hour to chill dough, if needed cook time: 15 minutes yield: 4 servings

You will love this chicken pot pie recipe. It’s a wonderful blend of chicken, oregano, thyme, and almond, cooked with creamy gravy cheese…all baked into a flaky, crisp, golden crust. Plus, they are low in carbs!


You will need to prepare:

dough
  • 1¾ cups shredded mozzarella cheese
  • 2 tablespoons unsalted butter
  • 1 large egg, beaten
  • ¾ cup blanched almond flour
  • ⅛ teaspoon fine sea salt

filling
  • 2 tablespoons unsalted butter
  • ¼ cup diced celery
  • ¼ cup diced onions
  • ¼ teaspoon minced fresh oregano
  • ¼ teaspoon minced fresh thyme
  • ¼ teaspoon fine sea salt
  • 3 boneless, skinless chicken thighs, cut into ¼-inch
  • pieces
  • 4 ounces cream cheese (½ cup), softened
  • ½ cup chicken bone broth, homemade (here) or storebought

for garnish
  • Fresh thyme sprigs

How to do:
1. Preheat the oven to 425°F.

2. To make the dough, place the mozzarella and
butter in a microwave-safe bowl and microwave for 1
to 2 minutes, until the cheese is entirely melted. Stir
well. Add the egg and combine well using a hand
mixer. Add the almond flour and salt and combine well
with the mixer. Use your hands and work it like a
traditional dough, kneading for about 3 minutes. (Note:
If the dough is too sticky, chill it in the refrigerator for
an hour or overnight.)

3. While the dough is chilling, make the filling: Melt
the butter in a sauté pan over medium heat. Add the
celery, onions, herbs, and salt and cook until the
veggies are soft, about 4 minutes. Add the chicken and
sauté until cooked through, about 4 more minutes. Add
the cream cheese and stir until well combined. While
stirring, slowly pour in the broth. Divide among four
14-ounce oven-safe bowls or ramekins.

4. Grease a piece of parchment paper. Place onequarter of the dough on the greased parchment and pat
it out with your hands to form a small circle, slightly
larger than the diameter of the bowls or ramekins
you’re using. Repeat with the remaining dough. Place a
circle of dough on top of each filled bowl or ramekin.
Seal each pie closed by crimping the dough around the
edge with your fingers.

5. Place the bowls on a rimmed baking sheet and
place in the oven. Bake for 15 to 20 minutes, until the
pies are golden brown and the dough is fully cooked.
Serve the pies garnished with fresh thyme.

6. Store extras in an airtight container in the
refrigerator for up to 3 days. Reheat on a rimmed
baking sheet in a preheated 350°F oven for 5 minutes
or until warmed through.

Nutritional value per pie:
  • Calories 631
  • Fat 50g
  • Protein 38g
  • Carbs 9g
  • Fiber 3g





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