Pot pie is such a hearty “comfort food.” I love the comfort foods of fall, but too many of them can put you at a bit of an UN-comfortable weight. Try to open your mind beyond the traditional pot pie and test out this slimmed down version!
Sweet Potato-Chick Pea Pot Pie– slightly adapted from Prevention RD
Serves: 7
2 cups sweet potatoes, peeled and diced
1/2 cup carrots, diced
1 tbsp. extra-virgin olive oil
1 medium oil, diced
1/4 cup all-purpose flour
14 oz. can low-sodium chicken broth
14 oz. can chickpeas, drained and rinsed
1/2 cup frozen baby peas
1/4 tsp. kosher salt
cracked pepper, to taste
dash of hot sauce
Crust:
3/4 cup yellow cornmeal
3/4 cup whole wheat pastry flour
1 tbsp. baking powder
1.5 tbsp. sugar
1/2 tsp. salt
3/4 cup skim milk
2 tbsp. olive oil
1 egg yolk, slightly beaten
Instructions:
- Boil the potatoes and carrots until tender but not soft and set aside, about 7-8 minutes
- Spray a 2 1/2 quart (circle) casserole dish with cooking spray
- For the filling, heat the oil in a large skillet. Add the onions, saute until soft (about 5 minutes). Sprinkle in the all-purpose flour and mix. Slowly pour in the chicken broth, whisking well with a wire whisk. Cook the mixture over medium heat and continue whisking until thickened and bubbly, about 2-3 minutes.
- Add the chickpeas, peas, cooked potatoes and carrots, salt, pepper to taste and hot sauce. Cook on medium heat until heated through, 2-3 minutes.
- Distribute the filling into the prepared casserole dish.
- Preheat oven to 400 F
- For the crust, combine in a bowl the cornmeal, 3/4 cup flour, baking powder, sugar and salt. In a separate small bowl, combine the milk, oil and egg yolk. Add the dry ingredients and mix until uniform but a little lumpy. Spoon the batter evenly over the filling.
- Bake until the top is golden brown, about 25 minutes.
I love your blog! I too am a registered dietitian and have a similar passion for modifying recipes as one of my favorite free-time activities. I do not currently have the time to blog but basically do the same thing posting them on my facebook page as I get time: http://www.facebook.com/NONONSENSENUTRITION
Thank you so much! I hear you about the time, that’s why I usually only post twice a week. I see you have an LLC, that is so awesome! It is a goal of mine for the future. Thank you for reading :)
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Could you please add the caloric and nutritional values on your recipes, it helps me as i plan my menu to keep it in line with my husbands diabetic needs. Looking forward to trying your recipes as this info is included. Thank you.
Yes, I totally understand your concern with a diabetic husband. I originally started this blog just as a fun recipe website for friends and family but now that a few people have asked for the nutritional information, I’m going to start calculating it. It may take me a while to add it to all my old posts, but I will definitely start calculating on the new recipes for you. Thanks for reading!