Thursday, January 30, 2014

Peanut & Chia Energy Bars

I made two variations of these no-bake energy bars - one small batch made with chia seeds, and one small batch made without chia seeds . Chia seeds are a great pre-workout energy booster, and a favorite in our house as an addition to bars and smoothies.  If adding chia seeds to energy bars, it is a good idea to soak them in a little bit of water to get them to soften and "gel" a bit before adding them to the mix so that they aren't dry and crunchy in the finished product.  I have made a couple of batches of these bars over the past couple of weeks and have found that the longer they are left to set in the pan, the better they hold together.  So if possible, letting them sit in the pan for a whole day will yield a less crumbly bar, which is much better for transport.

Peanut & Chia Energy Bars

Makes 12 bars


Ingredients

1/4 cup dry roasted salted peanuts
1/4 cup sunflower seeds
1 cup raisins
1 cup rolled oats
1 cup toasted rice cereal
2 Tbsp wheat germ
2 Tbsp chia seeds
1/2 cup creamy peanut butter
1/4 cup packed brown sugar
1/4 cup honey
1/2 tsp vanilla extract
Peanut oil (for oiling pan)

Directions

1. Combine chia seeds with 2 Tbsp water in small dish and let soften while combining other ingredients.

2. Lightly toast wheat germ over medium heat in heavy pan, stirring constantly.  Will know it is toasted when turns slightly more golden color and becomes fragrant. 

3. In medium mixing bowl, combine peanuts, sunflower seeds, raisins, oats, rice cereal, and toasted wheat germ.

4. In microwave-safe glass bowl, or in a small pan on the stove, combine peanut butter, brown sugar and honey. Heat until melted and stir to evenly combine. Stir vanilla into peanut butter mixture. Stir peanut butter mixture in to oat mixture and evenly combine.

5. Press mixture into oiled square baking pan. Let sit for 24 hours (or at least several hours) before cutting. Cut into 12 squares.

(Recipe adapted from eatingwell.com)

What are the nutritional benefits of these energy bars? Sunflower seeds are packed with antioxidants, particularly vitamin E, and minerals, including selenium, magnesium and copper. Oats are high in soluble fiber, which helps reduce cholesterol levels. Wheat germ is high in folic acid, iron and zinc. Peanuts and peanut butter are excellent sources of protein and potassium, as well as poly- and mono-unsaturated fats. Chia seeds are packed with omega-3 fatty acids, protein, fiber, antioxidants and calcium.


Nutrition Information Per Bar (if batch is cut into 12 bars)

With Chia Seeds: 236 calories, 9g fat, 5.1g protein, 32g carbohydrate, 20g sugar, 3g fiber

Without Chia Seeds: 228 calories, 8g fat, 4.8g protein, 31g carbohydrate, 20g sugar, 2.5g fiber



Friday, January 24, 2014

Thai Chicken Soup

If you are a fan of thai, this soup is right up your alley! It is a nice change from a plain old chicken and vegetable soup and makes a lot so can easily be frozen or eaten as leftovers for a couple of days. The original recipe that I worked from called for a jalapeno pepper, but I decided to leave it out so it wouldn't be too spicy for my 2 year old son, Charlie.  I also put in only a fraction of the fish sauce because I didn't want that flavor to be too strong.  

I made this soup first thing this morning when I got up and let it simmer while I  prepared and ate breakfast with Charlie. I tossed it in the fridge and and just simmered it on the stove to re-heat it at dinner time. This could definitely be made the day before as well. If you haven't gathered from previous posts, pre-making dinner as much as possible is kind of my thing!

Thai Chicken Soup



Ingredients

2 Tbsp canola oil
1 cup green onions, sliced into 1/4 inch pieces
4 garlic cloves, minced
2 tsp fresh ginger, peeled and minced
1 cup organic carrots, finely chopped
1 cup fresh mushrooms (I used cremini)
1 jalapeño pepper, thinly sliced (optional)
1/3 cup organic green bell pepper, thinly sliced
1 pound organic free range chicken thighs, cut into 1-inch cubes
4 cups organic chicken stock
1 can (14oz) organic unsweetened coconut milk
1 tsp fish sauce, or to taste
1 cup sugar snap peas, julienned
Salt, to taste
2 limes, one juiced and one cut into wedges for garnishing
Fresh organic cilantro and basil leaves, for garnishing

Directions

1. Heat canola oil in large pot over medium-high heat. 

2. Reduce heat to medium and add green onions, garlic and ginger and cook until softened, about 4 minutes, stirring constantly. 

3. Add carrot, jalapeno (if using), green pepper and mushrooms and cook until softened, about 3 minutes, stirring constantly.

4. Add chicken, stock, coconut milk, and fish sauce. Bring to a boil, reduce heat and simmer for 25-30 minutes.

5. Add sugar snap peas and lime juice.

6. Serve hot, garnished with cilantro, basil and lime wedges.

(Recipe adapted from doortodoororganics.com)

What are the nutritional benefits of this soup? Green onions are rich in vitamins A, C and K. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Carrots are very high in vitamin A (with one cup providing over 400% of the daily value), and they are also an excellent source of vitamin C and fiber. Mushrooms  are an excellent source of minerals selenium and potassium as well vitamins riboflavin, and niacin, and are the only item you will find in the produce section that supplies some vitamin D! Bell peppers are one of the best food sources of vitamins A and C. Chicken is an excellent source of protein and is rich in B vitamins. Coconut milk is abundant in vitamin C and E, as well as several B vitamins. Sugar snap peas are a great source of fiber, as well as folate and vitamins C and K.

Wednesday, January 22, 2014

Salmon Burgers

I have been wanting to try making salmon burgers for a while, and I finally found a recipe that looked good - and they were amazing! This is a Paula Deen recipe, which surprised me because it is a pretty healthy recipe. I liked how  she used raw salmon fillets that you chop, rather than canned salmon.  I think it makes a huge difference in the flavor and texture.  The prep work in terms of removing the skin from the salmon and chopping them along with the bell peppers and garlic takes a little bit of time. If you do all the chopping ahead of time (I did it a few hours ahead when I had 20 minutes), then all you have to do is toss the ingredients together at dinner time.  The garlic sesame mayonnaise is key with these burgers! I used light mayo, and since I only used  a teaspoon or two per burger, it really didn't add much fat or calories, but did add great flavor that complimented the salmon. A little lettuce, tomato and avocado, along with a whole wheat bun, topped these burgers off well.  I am excited to try these burgers out in the summer time on the grill!

Salmon Burgers

Makes 4 burgers



Ingredients

1/4 cup organic red bell pepper, diced small
1/4 cup organic orange bell pepper, diced small
1/4 cup + 2 Tbsp panko bread crumbs
1 garlic clove, minced
1 pound wild salmon fillets, skinned and finely chopped
1 large organic free range egg, lightly beaten
2 tsp organic tamari (or soy sauce is fine too)
1 tsp fresh lemon juice
1/4 tsp salt

Directions

1. In medium mixing bowl combine peppers, panko bread crumbs, garlic, and salmon.

2. In small mixing bowl, combine egg, miring, lemon juice, and salt; add to salmon mixture and toss gently to combine evenly.  Form into 4 patties.

3. Heat grill pan, with top, over medium-high heat until hot.  Reduce heat to medium and place patties on pan and place top on burgers. Grill for about 4 minutes per side, or until cooked through.

4. Serve on whole wheat buns with garlic sesame mayonnaise (recipe below).

Garlic Sesame Mayonnaise

Ingredients

1/2 cup light mayonnaise
1 clove garlic, minced
1/2 tsp organic miring (or say sauce is fine too)
1/4 tsp sesame oil

Directions

1. Add all ingredients to a small bowl and stir until evenly combined.

(Burger and mayonnaise recipes adapted from Paula Deen's recipes on foodnetwork.com)

What are the nutritional benefits of this meal? Wild salmon gives nice dose of omega-3s and protein. Bell peppers are one of the best food sources of vitamins A and C. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Tomatoes are high in vitamin C and lycopene. Choosing whole wheat buns, as opposed to white buns, provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron because they are less refined.

Monday, January 20, 2014

Turkey Tenderloin with Cranberry-Shallot Sauce

I am always looking for something different to do with turkey, and this was a  great new recipe that I found on eatingwell.com. It was pretty easy, taking about 45 minutes total to make, with prep and cook time combined. To complete this meal, I made steamed broccoli and roasted red potatoes to go with the turkey tenderloins. To roast the potatoes, I just cut them into 1-inch pieces, seasoned them with a little salt, pepper and olive oil and baked them, uncovered at 425 degrees for about 45 minutes.  There was more than enough food for the three of us in our house, so we had this for dinner two nights in a row (and no one seemed to mind because it was so good!).

Turkey Tenderloin with Cranberry-Shallot Sauce



Ingredients

3 all natural turkey tenderloins (about 1 1/2 pounds total)
3/4 tsp salt, divided
1/4 tsp pepper
4 tsp canola oil, divided
4 shallots, peeled and quartered
1/2 tsp dried thyme
3/4 cup organic chicken stock
1 1/2 cups fresh cranberries
1/4 cup dried cranberries
2 Tbsp brown sugar
1 Tbsp pomegranate vinegar

Directions

1. Preheat oven to 450 degrees.

2. Season tenderloins with 1/4 tsp each salt and pepper. Heat 2 tsp oil in large pan over medium heat. Brown tenderloins on all sides, cooking a total of about 5 minutes. Transfer to baking sheet and roast for 20-25 minutes, or until tenderloins reach an internal temperature of 165 degrees.

3. While tenderloins are roasting, add remaining 2 teaspoons of oil to the pan used to brown the turkey. Add shallots and cook, stirring constantly, until translucent, about 3 minutes. Add thyme and broth. Cook for about 1 minute, scarping brown bits from bottom of the pan. Stir in fresh and dried cranberries and simmer for 6-7 minutes. Stir in brown sugar, vinegar and remaining 1/2 teaspoon of salt. Cook for 1 minute. Cover and remove from heat.

4. Remove turkey from oven and baking sheet and let rest on a clean cutting board for 5 minutes before slicing and serving.

(Recipe adapted from eatingwell.com)

What are the nutritional benefits of this meal? Turkey tenderloins are low in fat and very high in protein. Just one 4oz serving of turkey tenderloin provides 28g of protein! Turkey is also a great source of iron. Cranberries are a good source of vitamins C and E (which are both antioxidants) as well as fiber. Shallots are a good source of fiber and potassium. Potatoes are an excellent source of vitamin C and a good source of potassium. Leaving the skin on the potatoes adds a good amount of fiber as well. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. 

Wednesday, January 15, 2014

Strawberry Pecan Bread

My mom used to make this bread when I was growing up, and it has always been a favorite of mine.  It is really good with a cup of coffee, as a side with some eggs, or along side a grilled chicken salad.  To make the recipe a little healthier, I substituted 2/3 of the all purpose flour with whole wheat flour.  It makes the bread a little more dense, but by using a third all purpose flour, the bread does not come out like a brick.  I personally really like the nutty flavor that whole flour adds to baked goods like these.

This bread is completely dairy free, so is nice for those with cows milk allergies.  Another plus of this bread is that it freezes very well, so doubling the recipe and freezing a loaf for an easy accompaniment to a future breakfast or salad can be a nice gift to yourself for later.

Strawberry Pecan Bread


Makes 1 loaf

Ingredients

2 eggs
1/3 cup canola oil
6 Tbsp sugar sugar
1 packages frozen sliced strawberries (10 oz), thawed
1 cup whole wheat flour
1/2 cup all purpose flour
1 1/2 tsp cinnamon
1/2 tsp baking soda
1/2 tsp salt
3/4 cup chopped pecans

Directions

1. Preheat oven to 300 degrees. Oil and flour a bread pan with canola oil and all purpose flour.

2. Beat eggs in medium mixing bowl until fluffy; add oil, sugar and strawberries. In separate bowl, mix together flour, cinnamon, baking soda, and salt. Gradually mix flour mixture in with strawberry mixture. Fold in pecans.

3. Pour batter in prepared bread pan. Bake for 1 hour and 10 minutes, or until toothpick inserted in center comes out clean.  Cool in pans for 10 minutes, then turn out of pans and continue cooling on wire rack.  Let completely cool before slicing.

What are the nutritional benefits of this bread? Strawberries are packed with vitamin C, antioxidants and fiber. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Pecans are a great source of monounsaturated fatty acids and phenolic antioxidants, vitamin E, B vitamins and minerals manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Spinach & Zucchini Frittatas

Ted's mom got us a book called Feed Zone Portables for Christmas - a book of recipes for portable "real" food to use for fuel during endurance exercise, as opposed to pre-packaged shakes, bars, gels, etc. This book has some really great looking recipes in it, and has a section in the beginning of the book that provides in-depth explanation of what the body needs for fueling activity and how the body uses nutrients, specifically from food versus supplements.  If you are an athlete, this book is a great resource to pick up.


Here is the first recipe I made out of Feed Zone Portables - spinach & zucchini frittatas. I made them for dinner at home, but they would also make a nice breakfast on the go. Ted heated up a leftover frittata the morning after for breakfast and he said it still tasted really good. 

Spinach & Zucchini Frittatas



Makes ~6 frittatas

Ingredients

2 cups zucchini, sliced into small "matchsticks" (about 1 whole large zucchini)
1 cup fresh organic spinach leaves, chopped
1 Tbsp olive oil
4 organic free range eggs, lightly beaten
2 cups day-old multigrain bread, cubed with crusts removed
(I just let bread sit out for a few hours to "stale" a bit)
1 tsp garlic powder
Salt and pepper, to taste

Directions


1. Preheat oven to 350 degrees.

2. In saute pan, heat olive oil over medium heat. Add zucchini and spinach and cook until zucchini is tender.

3. In medium mixing bowl, lightly beat eggs. Add bread, garlic powder, salt, and pepper. Fold in zucchini and spinach.

4. Lightly oil muffin tin (6 forms) and fill with egg mixture. Bake for 15 minutes, or until centers are firm.

(Recipe adapted from Feed Zone Portables: A Cookbook of On-The-Go Food for Athletes by Biju Thomas & Allen Lim)




What are the nutritional benefits of this meal? Eggs are an excellent source of high quality protein, and are also one of the best food sources of choline. Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Zucchini is a good source of fiber and vitamins A, C and folate. Multigrain bread is high in complex carbohydrates, protein, fiber, magnesium, copper, iron, and B vitamins.

Monday, January 13, 2014

Apricot & Walnut Energy Bars

These are great-tasting energy bars with a nice consistency that hold together very well for a transportable snack.  They are a perfect pre and/or post cardio-workout snack, as they provide plenty of carbohydrate and not too much protein.  My husband, Ted, took these for pre and post-wokout snacks for running and computrainer, and said that they were great fuel.  I had two after my hour long spinning class over the weekend, and found them to be great for recovery.  I had a recovery shake after the last spin class I went to, and found that these bars made me feel just as good as the shake.  Shakes and pre-packaged bars are very convenient and a really good tool, but whenever possible, Ted and I prefer to have "real food" for fuel.


Another thing I like about these bars is that there isn't any table sugar added to them.  The dried fruit and maple syrup provide plenty of sweetness, and plenty of carbohydrate combined with the oats for recovery. I will be making these again!





Apricot & Walnut Energy Bars

Ingredients

1 Tbsp canola oil, for oiling baking pan
1 cup quick cooking rolled oats
1/2 cup wheat germ
1/4 cup whole wheat pastry flour
1 cup dried apricots
1/2 cup dried dates
1/2 cup raw walnuts
1/2 cup non-fat powdered milk
1/2 tsp ground cinnamon
1/3 cup pure maple syrup
2 large organic free range eggs

Directions

1. Preheat oven to 350 degrees. Oil 9 x 13 inch baking pan with canola oil.

2. Lightly toast wheat germ over medium heat in heavy pan, stirring constantly.  Will know it is toasted when turns slightly more golden color and becomes fragrant.

3. Place all ingredients, except for syrup and eggs, in large food processor. Pulse until the mixture is finely chopped. Add syrup and eggs and pulse until mixture forms a coarse paste.

4. Spread mixture into baking pan evenly.  Mixture will be sticky, so using a heavy wooden spatula, or similar, is helpful for spreading. Bake for 20 minutes. Let cool in pan; cut into squares or rectangles of desired size (I cut into 20 squares).

(Recipe adapted from Ellie Krieger's energy bar recipe on food network.com)




What are the nutritional benefits of these energy bars? Oats are high in soluble fiber, which helps reduce cholesterol levels. Wheat germ is high in folic acid, iron and zinc. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Dates are packed with potassium, magnesium and fiber. Apricots are an excellent source of vitamins A, C and E, as well as the mineral potassium. Walnuts are very high in omega-3 fatty acids, and are also high in vitamin E and B vitamins. The eggs add some protein, and are also one of the best food sources of choline.

If cut into 20 bars, each contains the following: 110 calories, 16g carbohydrate, 11g sugar, 4 g fat, 3g protein, and 3g fiber

Saturday, January 11, 2014

Pecan-Crusted Chicken Breasts

The great thing about this meal is that it is really quick and easy but tastes like something that you would think took a lot more effort - so is a nice week night dinner. I did the prep work for the majority of this meal ahead of time, including pounding out the chicken breasts, mixing together the ingredients for dredging the chicken, cooking the rice, peeling and cutting the carrots, and cutting up the broccoli to be steamed.  Doing some of the work ahead of time takes the stress out dinner time for me, and significantly cuts down on the amount of time I need to cook it right before eating time.

This chicken went very well with wild rice, as well as the roasted carrots and steamed broccoli that I made. It would also be great with a salad, or pretty much any roasted or steamed vegetable. 

Pecan-Crusted Chicken Breasts


Serves 4

Ingredients

1 pound organic free range chicken breasts
1/4 cup pure maple syrup
1 cup pecans, finely chopped
3 Tbsp all purpose flour
1 tsp salt
4 Tbsp canola oil

Directions

1. Place chicken breasts in gallon-sized sealable bag, one at a time, and pound until thin (about 1/4 inch thick).

2. Brush chicken breasts with maple syrup.

3. Place pecans, flour and salt in a shallow bowl and evenly combine. Dredge chicken breasts in pecan mixture until evenly coated.

4. Heat canola oil in large fry pan over medium-high heat. Place coated chicken breasts in pan and cook about 5 minutes per side, or until cooked through.

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Pecans are a great source of monounsaturated fatty acids and phenolic antioxidants, vitamin E, B vitamins and minerals manganese, potassium, calcium, iron, magnesium, zinc and selenium. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. Carrots are very high in vitamin A (with one cup providing over 400% of the daily value), and they are also an excellent source of vitamin C and fiber. Wild rice is a good source of protein and antioxidants, as well as vitamins A, C and E.


Wednesday, January 8, 2014

Broiled Salmon & Spinach Salad with Mango Chutney

Anyone who went to, Miami University in Oxford, Ohio likely knows what I am talking about when I say that the Smashed Salmon Salad at Kona Bistro is one of the most amazing things you could ever eat.  I suddenly had a craving for this favorite of mine and so decided to try to make my own variation of it. I made a homemade mango chutney for this salad because, for one thing, I have never had an easy time finding a jarred mango chutney, and secondly, many chutney recipes have a ton of added sugar in them. I came across a recipe of Alton Brown's which had far less sugar in it as compared to other recipes, so used his recipe to work from.  This chutney is delicious, but is definitely a little spicy due to the red curry that I used. If you like the curry flavor but don't want the hotness, you could use a yellow curry instead. Alton Brown's recipe called for golden raisins, but I decided to leave those out.  I made the chutney a couple days ahead of time over the weekend, so putting this meal together was pretty simple when it came time to make it. The recipe makes a pretty large amount of chutney, so I froze the leftover in 2 small containers for future use.

Make sure to get the perfect bite with a combination of mango chutney, salmon, potatoes and spinach when you eat this - it is to die for!


Broiled Salmon & Spinach Salad with Mango Chutney



Serves 3

Ingredients

3 wild salmon fillets (~4oz each)
1/4 cup brown sugar
1 tsp ground ginger
1 pound organic red potatoes
2 cups organic chicken stock
Salt, pepper & garlic powder, to taste
5 oz fresh organic baby spinach leaves

Mango chutney:
2 pounds frozen chopped mango
1 1/2 Tbsp canola oil
1/2 tsp red pepper flakes
1 1/4 cups red onion, diced
2 Tbsp fresh ginger, minced
4 oz pineapple juice
2 oz cider vinegar
1/4 cup brown sugar
1 1/2 tsp curry powder

Salt and ground white pepper, to taste
1/2 cup macadamia nuts, chopped

Directions

To make the mango chutney:

1. In a large pot, heat canola oil over medium heat and add red pepper flakes; lightly toast flakes for 1-2 minutes. Add onions and cook until soft, about 3-4 minutes. Add ginger and bell pepper and sauté for 1-2 minutes. Add mango and cook for 1 minute.

2. In separate bowl, combine pineapple juice, vinegar, sugar, and curry powder. Add mixture to pot and stir to combine. Bring mixture to a low simmer and cook for 30 minutes, stirring frequently. Season with salt and white pepper. Add nuts and transfer to metal mixing bowl over an ice water bath.


The make salad:

1. Cut potatoes into 1-inch chunks, leaving skin on.  Place in small pan with 2 cups chicken stock (or enough to just cover the potatoes). Bring to a boil. Continue to boil until potatoes are tender (do not break apart when pierced by fork), or for about 12 minutes. Drain chicken stock from potatoes with a collander over a bowl to collect the stock. Place potatoes back in pan and season with salt, pepper and garlic powder. Add a small amount of cooking stock and mash with a potato masher. Add more stock to achieve desired consistency.


2. Preheat oven to broil setting. Cover a baking sheet with foil and place salmon fillets skin-side down.  Place brown sugar and ground ginger in a small bowl and stir to evenly combine. Evenly pack down brown sugar mixture on top of salmon fillets. 


 Broil until cooked through, about 10-12 minutes. Remove from oven and let rest for a few minutes. Use spatula to remove fillets from skin (should just slide right off).

2. To assemble salad, place 2 large handfuls of spinach leaves on serving plate. Top with 3/4 cup mashed potatoes. Flatten mound of potatoes a bit so that salmon may lay flat on them. Place salmon fillet on top of potatoes and top salmon with mango chutney.


(Chutney recipe adapted from foodnetwork.com)

What are the nutritional benefits of this salad? Wild salmon gives nice dose of omega-3s and protein. Spinach is packed with fiber,  vitamins K, A, C, B2, B6 and folate, and the minerals iron, manganese, magnesium, calcium and potassium. Potatoes are an excellent source of vitamin C and a good source of potassium. Leaving the skin on the potatoes adds a good amount of fiber as well. Mangoes are an excellent source of vitamins C and A. Macadamia nuts are rich in monounsaturated fats.

Wednesday, January 1, 2014

Chicken Pot Pie with Whole Wheat Pastry Crust

I don't think I am alone in my love for a good chicken pot pie, complete with a pastry crust top. I am probably also not alone in not being too fond of the high fat content of traditional pot pies made with cream and a crust made with butter. Here is a great-tasting, healthy (and completely dairy free) chicken pot pie recipe made with an awesome whole wheat pastry crust that is made with canola oil instead of butter.  I had never made a dairy free pastry crust before and thought that it may be hard to handle or turn out too crumbly, but this crust held together great and had a nice consistency. The recipe here makes enough dough for one 9-inch pie crust.

When I make pot pies, I like to pre-cook the chicken breasts in a crock pot and shred them. I find that it actually makes cooking a pot pie a little bit easier because you just have to toss it in the crock pot and don't have to do much else  to it besides shredding it. The chicken can be cooked ahead of time and stored in the refrigerator until you are ready to make the pot pie as well.


Chicken Pot Pie with Whole Wheat Pastry Crust


Ingredients

Filling:
3 cups organic chicken stock
2 Tbsp olive oil
3 cloves garlic, chopped
1 Tbsp dried thyme
1 Tbsp dried oregano
1 Tbsp dried tarragon
1/2 tsp black pepper
1/2 tsp salt
1 1/2 cups frozen pearl onions
1 cup organic carrots, peeled and chopped into 1/4-inch rounds
1 cup organic celery, chopped into 1/4-inch pieces
2 cups crimini mushrooms, sliced
4 Tbsp flour
1 pound organic free range chicken breasts
1 cup frozen sweet peas

Crust:
1 1/2 cups whole wheat flour
1/4 tsp salt
1/4 cup canola oil
2-3 Tbsp almond milk

Directions

1. Place chicken breasts in crock pot and add enough chicken stock to just cover  them, about 2 cups. Cook on low for 5 hours.

2. In large pan, heat olive oil over medium-high heat. Add garlic, herbs and seasonings and saute for one minute. Add onions, carrots, celery, and mushrooms and cook until tender. Stir in flour, coating vegetables evenly. Stir in chicken stock (using 2 cups from the slow cooker, used to cook the chicken) and bring mixture to a simmer.

3. Shred chicken breasts and add to mixture in pan. Simmer for 5 minutes. Stir in peas. Remove from heat and pour into a 3-quart casserole dish.

4. Preheat oven to 375 degrees. Combine flour and salt in a large mixing bowl. Cut in oil with pastry blender or fork until mixture begins to look like course crumbs. Sprinkle milk over mixture and gently toss with fork. Form dough into a ball with hands. Place between 2 sheets of wax paper, and roll out with a rolling pin, to about 1 inch larger than your baking dish. Remove wax paper and gently place over top of filling in casserole dish. Cut 3 vent holes in the top with a sharp knife.

5. Bake for 45 minutes, or until crust is golden brown.  Remove from oven and let rest for 10 minutes before serving.



(Pot pie filling recipe adapted from kitchenbasics.net; crust recipe adapted from godairyfree.org)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Carrots are very high in vitamin A (with one cup providing over 400% of the daily value), and they are also an excellent source of vitamin C and fiber. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese. Onions are rich in quercetin (a type of antioxidant) and vitamin C. Celery provides fiber as well as vitamin K and folate. Mushrooms  are an excellent source of minerals selenium and potassium as well vitamins riboflavin, and niacin, and are the only item you will find in the produce section that supplies some vitamin D! Peas are high in vitamins A, C and K, as well as B vitamins, and are also high in fiber. Whole wheat flour is less refined than all purpose flour so provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron. Canola oil is the lowest in saturated fat of any oil, and is rich in healthy unsaturated fats.