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

Chicken Patties

This one came to me in a desperate moment one morning after the usual "What's for dinner tonight?" I figured I make tuna patties, why not chicken? This is super-simple. Try serving on wheat-free buns with mayo, lettuce and white American cheese.

Chicken Patties - Makes six servings
2 12.5 oz can Swanson canned chicken breast (or other gluten-free brand)
2 eggs, beaten
3 Wasa light rye crackers, crushed (or gluten-free bread or crackers for gluten-free version)
2 teaspoons Scarbough Fair Chicken Spice
Salt and pepper to taste

1-2 tablespoons cooking oil

Drain liquid from chicken. Mix all ingredients but oil in medium bowl. Form into four patties. Heat oil over medium heat. Cook patties about 7 minutes on one side, 5 on the other; or until cooked through and nicely browned.

WF Chicken Pot Pie

Living wheat free, you don't have too much pre-packaged food. Basically, that means you have to learn to keep the staples at hand. Keep substitute flour mix made up and ready, canned or frozen vegetables at hand, bouillon, spices, etc. If you have a Sam's membership, you can get four cans of the chicken pretty inexpensively. They're good to keep on hand for several things.

The crust for this recipe is Bob's Red Mill Gluten Free Cobbler. I can't find it on their website any more, but it originally came in a Thanksgiving email from them, along with several other great ideas. The filling and the rest of the recipe is something I've developed over the years.

Kinda Pie Crust
1 1/2 White Rice Flour
1/2 cup Potato Starch
1 tsp Xanthan Gum
1 tsp salt
1 1/3 cup vegetable shortening
1 1/2 water
2 eggs
2 tsp Aluminum Free Baking Powder

Place all ingredient into medium mixing bowl. Beat 2 minutes on medium speed.

Filling
2 Tblsp butter or margarine
2 Tblsp wheat-free flour mix
1 tsp salt
a few twists of fresh cracked pepper to taste
1/8 tsp thyme
1/2 tsp instant chicken bouillon
1/2 cup water
1/2 cup milk
2 13oz cans cooked chicken, drained
1 can Veg-All, drained
about 1/4 cup frozen corn and 1/4 cup frozen peas (thawed)

Melt butter in saucepan over low heat. Blend in flour mix, salt, pepper, thyme and chicken bouillon. Cook over low heat, stirring until the mixture is smooth and bubbly. Remove from heat to add water and milk. Heat to boiling, stirring constantly. Boil and stir one minute. Stir in chicken and vegetables.

Spread half of crust mixture in bottom of Pampered Chef Deep Dish Baker. Carefully spoon filling onto bottom crust. Spoon and spread remaining crust mix over top. Bake 45-50 minutes at 425 degrees. Allow to cool 10 minutes on cooling rack. Will be very hot!