Comfort Food with fewer calories

GF Chicken Pot Shepherd's Pie

GF comfort food for under 300 calories 

This is a basic chicken pot pie, but with a mashed potato topping instead of pie crusts.  Made as given here, MyFitnessPal computes this to just 285 calories for one-fourth of the pie. 

My directions here are for instant potatoes made with Idaho Spuds, serving for 4.  Use and follow directions for serving four for whatever brand you have.

Preheat oven to 350 degrees; spray pie dish with non-stick cooking spray.


8 oz. boneless skinless chicken tenders
2 Tblsp. unsalted butter
2 Tblsp. King Arthur Gluten Free Baking Mix (or GF flour of your choice)
3/4 low sodium chicken broth (I like Simply Nature Free Range broth from Aldi's)
8 oz mixed frozen vegetables
1 tsp. salt
1/2 tsp. fresh cracked black pepper
1/8 tsp. dried thyme

In medium saucepan, cook chicken until lightly browned.  Cool, then shred up. 

Over medium heat, add butter and stir until melted. Stir in GF flour, mix well. Slowly stir in chicken broth, heat until bubbly and thickens. Continue cooking, adding frozen vegetables, salt, pepper, and thyme, stirring until all is well mixed and heated. Put the mixture into the prepared pie pan.  Smooth flat.  

In same saucepan, heat 1 1/4 cup water and 2 Tblsp. unsalted butter to boiling. 

Remove from heat.  Add 1 1/3 cup skim milk and 1 1/3 cup potato flakes.  Stir and fluff with fork.  Spoon mashed potatoes onto top of chicken-veggie mix.  

Bake in 350 degree Fahrenheit oven 35-40 minutes, until top is slightly brown and bubbly around the edges. 

Remove from oven, allow to cool. 

Serves 4