Wednesday, February 5, 2014

Low Carb Chicken Pot Pie - Deconstructed

Deconstructed low carb chicken pot pie (with
a Mozzarella Stuffed, Parmesan Crusted
Revolutionary Roll just cuz we can)!
We grew up eating Southern comfort food. I am a product of my upbringing. I adore creamy, comfort-y food. It may get boring to you guys that FCC doesn’t post as many “Mediterranean,” “clean-looking,” “healthy-looking,” “light dishes.” I cruise the diet sites and think, “Wow, those are beautiful dishes, I should start making more of 'those'." (Fill in your “those” blank, now.)

The reality is, I do make “those” dishes now and then…mainly in the summer, when it’s hot as hades here in H-town; when we’re all sittin’ around in our underwear, fryin’ eggs on the sidewalk. Then it’s “light foods,” and salads, and Mediterranean food.

Low Carb Chicken Pot Pie - deconstructed
But in winter? Well hayull (that’s Texan for hell), I want something warm and comfort-y, that reminds me of my mama before she became sick (and crazy). Something that reminds me of WaWa (our grandmama) and all the DFSW (Delicate Flowers of Southern Womanhood) Chix who came before me. Only problem is…their cookin’ helped make me very fluffy with all of the carbage. And God bless her, but Mama switched us all to Oleo in the 60's, cuz Art Linkletter (I think), convinced her it was "better for us than butter." *snick...oh in the name of all that is holy!*

What’s a fluffy chix to do?

A perfect bite. Love that fresh tarragon! Use dried or omit!

Low carb Chicken Pot Pie to the rescue!

Well. I simply cook my little wings to the bone and make all those Southern comfort dishes of my youth, FCC dishes. And here’s the latest recipe from one I cooked and photographed a while ago, then frankly forgot about—damn you, chemo-brain!

I “split” this recipe into parts for easier reading. It comes together very quickly. Two things are your friend: having bone broth already made and waiting; and having the Revolutionary Buns already made--should you decide to have them with this…but you don’t have to have them, cuz it’s awesome without it!

Low Carb Veggies sauteing with fresh herbs.
Hope you will make it. Don’t be afraid of the fresh herbs. If you don’t have any, simply add some dried herbs. I love the taste of thyme, rosemary and tarragon in my pot pie—makes it kinda special (and healthy…those are Mediterranean herbs, after all, right? ;)…




Creamy Chicken Pot Pie - Deconstructed

Serving Size: 1/4 - 1/6 Recipe     Yields: 4-6 Servings
Preparation Time: 20 Minutes
Cooking Time: 45 Minutes
Start to Finish: 65 Minutes

Creamy, low carb comfort food. Another winning meal in keto-land! This dish is well-behaved. It doubles and triples well or can be cut in half. Freezes and reheats great.

For The Chicken
1 1/2 pounds boneless, skinless, chicken breast halves
1 tablespoon Country Dijon mustard
1 teaspoon granulated garlic
1 teaspoon Cavender's Greek Seasoning--or your favorite blend of oregano, garlic, salt and pepper
sea salt
fresh ground black pepper
2 tablespoons extra virgin olive oil
(Optional: fresh herbs of your choice, or not! We love tarragon, thyme and rosemary from our pots on the patio.)

For The Veg
8 ounces mushrooms, sliced
1/2 cup red onion, chopped
1/4 cup red bell pepper, seeded and chopped
1 clove garlic, peeled and sliced
2 cups green beans, frozen
(Optional: fresh herbs of your choice, or not! We love tarragon, thyme and rosemary from our pots on the patio.)

For The Sauce
2 cups low sodium chicken broth, or bone broth
1 cup light coconut milk (Thai Kitchen)
4 ounces cream cheese, cut in 1-inch cubes
1 tablespoon dried parsley
1/2 cup Parmesan cheese

1 1/2 pounds chicken thighs, boneless, skinless, raw

Topping (Optional)
1-2 Parmesan Crusted, Cheese Stuffed Revolutionary Rolls (recipe follows)

Preheat oven to 350°. Trim and cut boneless skinless chicken breasts or thighs into bite-sized pieces. Toss with Dijon mustard and season with granulated garlic, Cavender's Greek Seasoning, kosher or sea salt and pepper. Add 1 tablespoon olive oil to a nonstick skillet. Heat over medium high heat. Brown chicken pieces. Remove and add remaining olive oil, mushrooms, onion, red bell pepper and garlic. Season with kosher or sea salt and pepper. Sauté over medium high heat until tender. Add green beans and sauté another 2 minutes.

Microwave cubed cream cheese for 10-15 seconds to soften. Mash cheese with a fork to remove a lot of the lumps. Slowly whisk in chicken broth and coconut milk. Add dried parsley. Toss sauce with sautéed chicken and veggies. Spray a 10x12 Pyrex casserole or individual casserole dishes with olive oil or coconut oil spray. Pour casserole filling to pan. Top with Parmesan cheese and bake at 350° for 35-40 minutes until heated through and golden on top. Serve.

(Optional): If desired, use leftover Revolutionary Mini-Rolls as a crunchy, cheesy, crouton. Dip them in beaten egg whites and roll in Parmesan cheese. Bake at 350° until golden and crispy outside. You can stuff them with chunks of mozzarella cheese before dipping in the egg and cheese coating.

Serving Ideas: Serve with a simple salad or sliced tomatoes.

NOTES: This creamy Parmesan chicken and veggies casserole is filling and delicous. An easy weeknight meal and one the whole family will love. Freezes great and can be halved or doubled. We usually make one casserole for dinner and one for the freezer. If you like the sauce thicker, you may thicken with your favorite low carb thickener!

Nutritional Information:

Chicken Breasts
Per 4 Servings: 461 Calories; 25g Fat (49.4% calories from fat); 43g Protein; 16g Carbohydrate; 4g Dietary Fiber; 118mg Cholesterol; 12g Net Carbohydrate

Per 6 Servings: 307 Calories; 17g Fat (49.4% calories from fat); 28g Protein; 10g Carbohydrate; 3g Dietary Fiber; 79mg Cholesterol; 7g Net Carbohydrate

Chicken Thighs
Per 4 Servings: 513 Calories; 31g Fat (53.6% calories from fat); 44g Protein; 16g Carbohydrate; 4g Dietary Fiber; 201mg Cholesterol;  12g Net Carbohydrate

Per 6 Servings: 342 Calories; 20g Fat (53.6% calories from fat); 29g Protein; 10g Carbohydrate; 3g Dietary Fiber; 134mg Cholesterol; 7g Net Carbohydrate

Parmesan Crusted, Mozzarella-Stuff Revolution Rolls

Serving Size: 1-2 Rolls                     Yield: 18 Rolls
Preparation Time: 30 Minutes
Cooking Time: 15 Minutes
Start to Finish: 45 Minutes
Low Carb, Parmesan Crusted
Mozzarella Cheese Stuffed
Revolutionary Rolls are crispy outside
gooey, cheesy inside!

Wet Ingredients
4 large eggs, separate out yolks
1/2 cup mozzarella cheese, part skim milk, shredded
1/4 cup cottage cheese
1 teaspoon Country Dijon Mustard

Dry Ingredients

1/8 cup protein powder, natural flavor (Designer Whey)--(about 5-6 Tbsp or 26 grams)
1 tablespoon coconut flour - Bob's Red Mill
1 tablespoon pork rind crumbs
1/8 cup parmesan cheese, grated
1/4 teaspoon granulated garlic
1/4 teaspoon onion powder
1 tablespoon parsley, freeze-dried
1/8 teaspoon sea salt
1 teaspoon baking powder
1/4 teaspoon cream of tartar

For Roll Filling
4 1/2 ounces mozzarella cheese, part skim milk, cut into 18, 1/4 ounce cubes (reserved for individual roll filling)

For Coating
1/4 cup All Whites Egg Whites
1/3 cup parmesan cheese, grated (reserve for crusting cooked rolls)

Preheat oven to 325°. Line 2-3 mini muffin pans with NONSTICK aluminum foil. You can try lining them with regular aluminum foil and spraying with olive oil. The mini rolls, may or may not release easily.

Separate eggs into clean, dry bowls.

For Egg Yolk Mixture: Cream cottage cheese in a small food processor until almost smooth. To egg yolk bowl, add shredded cheeses, mustard, protein powder, and all seasonings except cream of tartar. Make sure to reserve the cubed mozzarella, egg whites and the 1/3 cup of grated Parmesan for later use!

For Egg Whites: Whip egg whites until they become frothy. Add cream of tartar. Continue to beat with an electric mixer until whites become stiff and no longer slide in a bowl. (Hint: Fluffy Chix like to use a glass or stainless bowl to whip egg whites. Make sure your beaters and bowl are both scrupulously clean and oil free.)

After beating egg whites, beat egg yolk mixture for about 2 minutes. Mixture should be pale and fairly smooth, although there will still be a few lumps of cheese.

Fold egg whites into yolk mixture in three additions. You can be rough with the first addition. The first addition simply loosens the yolk mixture and lightens it. The second and third additions of egg white should be gentle folding motions. Try not to deflate the batter. Work quickly to keep the eggs from deflating.

Place 1 tabespoon of batter into the bottom of each NONSTICK foil-lined mini-muffin well. Place 1 spoon of batter into each lined well. Add a mozzarella cheese cube into the center of each well. Spoon batter over the top of each piece of cheese, completely covering it. Don't fill muffin wells too full. Fill to about 3/4 of each well. Bake for 15 - 20 minutes or until center is done completely and exterior is golden. Rolls will shrink when cool but will still taste delicious.

When ready to serve, dip each baked roll into slightly beaten egg white and sprinkle thoroughly with grated Parmesan cheese (the green can kind will work here). Bake at 400° until cheese filling inside rolls is melted and crust is browned (about 15-20 minutes). Serve immediately, 1-2 rolls per person.

Per Roll: 66 Calories; 4g Fat (52.2% calories from fat); 7g Protein; 1.1g Carbohydrate; 0.22g Dietary Fiber; 57mg Cholesterol; 0.9g Net Carbohydrate

Serving Ideas: Use with soups and stews. The work great as toppings for onion soup or for pot pies and smothered meats. We love them with tomato basil soup and crawfish bisque.

NOTES: These are Fluffy Chix favorite basic Revolutionary Roll with a little bit of jazz hand action. The Parmesan coating and surprise mozzarella cheese filling are so exciting. Crunchy and gooey. They are the perfect accompaniment for soups and stews of all kinds. You can even float these babies on top of soups for the return of the low carb crouton.

These freeze and re-warm beautifully, even once they've been Parmesan crusted and baked. The recipe is easily cut in half or even in quarters!

Copyright © 2012 Fluffy Chix Cook. All rights reserved.


  1. Too bad you don't deliver!! YUMMY!

    I lean toward the comfort foods also. Once a Southerner, always a Southerner. (Yes, Texas is part of the South!!) So glad those old faves can be decarbed and still be awesome!!

    Hugs to you, Ms Susie!!


    1. Alice, I adore you. Most often, you are the only stalwart companion that keeps me going with your comments. I just get to the point that I feel like I'm wasting everyone's time, cuz nobody comments! Sorry for moaning and whining! I just REALLY appreciate your voice. Thank you for taking time out of your busy day! xoxo!

    2. Awww, susiet, I adore you too! Got behind on commenting this week but will get caught up this weekend! All you do for us IS so very much appreciated and very needed information. THANK YOU!!! People just don't know what they're missing. Good stuff here and at FDHD.


  2. Ok, I've fallen over and can't get up.....unless it's to make this wonderful concoction! YAY for Susie T - low carb guru - we bow to your superior knowledge and recipes. Here in Arkansas it is about 15 degrees with a wind chill of 2....yes, that's right, TWO. Brrr. With snow on the way!

    This is perfect to make this evening to warm the whole house up!

    Thank you thank you thank you! And love the FDHD's web site too! Awesome!

    Your rock! From one fluffy chix to another. BCG A.K.A. Barefootcookingirl
    - not barefoot today - too darn COLD! :(

    1. ROFL! And Please forgive me BFCookingirl, cuz you are equally faithful! MUAH! xoxoxoxoxo!

  3. Oh wow, this looks so good. Can I just move in with you?

    1. Hi Rebecca! So glad you're here and like what you see! :D There's always room for one more at the table!! How are you at cleaning up? :D (Remember if Mama's happy, everybody wins! ;) )


Hey guys! Comments keep us going! Leave your thoughts, please? XOXO!