For my weekly weigh in and measurements this week, I’d lost a total of 9.6lbs since I started 3 weeks ago, and 1.5inches off my waist!
Then I had a rough day, I’ve gone back to university, so I have papers due because it’s nearing the end of the term, I was struggling to write one of them. Add in being scared about going for a CT Scan for the lump on my sternum and I made the bad decision to eat my feelings.
For the last 2 days I have enhaled carb filled, processed crap. I’ve also gained back 2lb cause when I go overboard, I’m damn good at it! So, I’m back up 2lb but I say it was a bad choice not a terrible one because I’m learning. I’m learning how deeply I really connect food with comfort. I am reminded of how many times that special time with my mom who passed away almost 3 years ago included “special foods”. I’m learning how vital it is for me to have at least a couple of pre-made comfort style keto foods frozen for myself.
To that end, I’ve found a delicious keto friendly chicken pot pie recipe, that at 3g net carbs means I can have 2 servings if I feel the need to do so without sabatoging my hard work!
The delicious recipe below is the creation of Kasey Trenum who you can find cooking up all kinds of fantastic recipes on her blog: Kasey Trenum
Ingredients
For the Chicken Pot Pie Filling:
2 tablespoons of butter
1/2 cup mixed veggies could also substitute green beans or broccoli
1/4 small onion diced
1/4 tsp pink salt
1/4 tsp pepper
2 garlic cloves minced
3/4 cup heavy whipping cream
1 cup chicken broth
1 tsp poultry seasoning
1/4 tsp rosemary
pinch thyme
2 1/2 cups cooked chicken diced
1/4 tsp Xanthan Gum
For the crust:
4 1/2 tablespoons of butter melted and cooled
1/3 cup coconut flour
2 tablespoons full fat sour cream
4 eggs
1/4 teaspoon salt
1/4 teaspoon baking powder
1 cup mild cheddar cheese, grated
1/3 cup Mozzarella Cheese, grated
1 1/2 tsp parsley (to sprinkle on top)
Instructions
- Cook 1 to 1 1/2 lbs chicken in the slow cooker for 3 hours on high or 6 hours on low.
- Preheat oven to 400 degrees.
- Sautee onion, mixed veggies, garlic cloves, salt, and pepper in 2 tablespoons butter in an oven safe skillet for approx 5 min or until onions are translucent.
- Add heavy whipping cream, chicken broth, poultry seasoning, thyme, and rosemary.
- Sprinkle Xanthan Gum on top and simmer for 5 minutes so that the sauce thickens. Make sure to simmer covered as the liquid will evaporate otherwise. You need a lot of liquid for this recipe, otherwise, it will be dry.
- Add diced chicken.
- Make the breading by combining melted butter (I cool mine by popping the bowl in the fridge for 5 min), eggs, salt, and sour cream in a bowl then whisk together.
- Add coconut flour and baking powder to the mixture and stir until combined.
- Stir in cheese.
- Drop batter by dollops on top of the chicken pot pie. Do not spread it out, as the coconut flour will absorb too much of the liquid.
- Bake in a 400-degree oven for 15-20 min.
- Set oven to broil and move chicken pot pie to top shelf. Broil for 1-2 minutes until bread topping is nicely browned. Sprinkle dried parsley on top.
Nutrition
For 1/8 of the pie: Calories: 297kcal | Carbohydrates: 5.3g | Protein: 11.6g | Fat: 17g | Fiber: 2g
Behind starburst eyes 