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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Regard it as just as desirable to build a chicken house as to build a cathedral."
-Frank Lloyd Wright

The refrigerator light goes on...

While this may be a gluten free version of Chicken Pot Pie, you should try it even if you are not gluten sensitive. It's a great variation on the theme. There are two things to keep in mind when you're making this recipe. First, choose good quality, flavorful cornmeal. Spend a little more. I purchase mine at our local farmer’s market from Papa Tom (Papa Tom, phone: 225-275-1276) and they are fantastic.

Second make sure you mix the cornstarch in cold water until it's dissolved before adding it to the pot, so that it doesn’t clump. Cornstarch is a great thickening agent, but be aware that if you heat the sauce for too long or at too high a temperature, it will lose its ability to thicken.

Cornmeal

Cornmeal is simply ground corn. The varieties of cornmeal are not quite that simple, however. It's helpful to know that there are three parts to a kernel of corn:

To make cornmeal, kernels are dried and then ground to either a fine, a medium or a coarse texture. Packages are either labeled stone-ground or steel-ground. The stone-ground method, sometimes referred to as water-ground, retains some of the hull and the germ while steel-ground cornmeal has mostly the endosperm. For cooking and baking purposes I prefer to use stone-ground cornmeal.

Polenta is simply cornmeal and Italian polenta recipes can be made with coarse ground cornmeal. Most of the polenta that you will find in specialty stores is a coarser grind than the coarse stone-ground American variety. It often has bits of corn in it and, as a result, it makes really great cornbread. (See also Blue cornmeal.)

1/4 cup grits = 130 calories, 0 fat, 0g sat fat, 0g mono fat, 3g protein, 29g carbohydrates, 30mg sodium, 5mg cholesterol


 

Gluten-Free Chicken Pot Pie



Servings = 2 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe will make good leftovers. Wrap tightly in foil and reheat in the oven for 25 minutes.

1 tsp olive oil
1 small onion (diced)
1 large rib celery (diced)
1 large carrot (peeled and diced)
8 ounces red potatoes (diced)
8 ounces boneless skinless chicken breast (cubed)
2 cups low sodium chicken broth
1 tsp dried rosemary
1/2 tsp dried thyme
1/4 tsp salt
fresh ground black pepper (to taste)
spray oil
1 1/2 cup water
1/3 cup coarse ground yellow cornmeal
1/2 cup frozen peas
3 Tbsp cornstarch

Place the olive oil in a medium sauce pan over medium high heat. Add the onion and cook for about 4 minutes, stirring frequently.

Add the celery, carrot and potato. Cook for about 4 minutes, stirring frequently.

Add the chicken breast and cook for about 3 minutes, stirring frequently.

Add the chicken stock, rosemary, thyme, salt and pepper. Stir and cover. Reduce the heat to medium and simmer for about 25 minutes, stirring occasionally.

While the chicken is cooking, place two square sheets of aluminum foil on the counter. Spray lightly with oil.

Place the water in a small sauce pan pot over high heat.

While whisking, add the cornmeal. Whisk continuously over medium high heat for about 10 minutes or until thick.

When thick, pour the cornmeal onto the center of the foil. Make one small round on each sheet about 6 inches in diameter. Let cool.

When the potatoes are tender, add the peas. Stir.

Preheat the oven to 350°F.

Place the 3 tablespoons cornstarch in a small dish with two tablespoons of cold water. Stir until dissolved. Add that mixture to the chicken and stir well.

Reduce the heat to medium and stir for about 3 minutes while the sauce thickens.

Ladle the chicken mixture into two small bowls. Place the round of cornstarch topping on top and place the bowls in the oven. Bake for 15 minutes. Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 426 Calories from Fat 45
  % Daily Value
Total Fat 4g 9%
    Saturated Fat <1g 1%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 66mg 20%
Sodium 569mg 24%
Total Carbohydrates 60g 24%
    Dietary Fiber 9g 32%
    Sugars 9g  
Protein 34g  
Vitamin A 192% Vitamin C 59%
Calcium 9% Iron 19%
Vitamin K 33 mcg Potassium 1306 mg
Magnesium 114 mg