THM Recipe: Leftover Turkey Pot Pie (FP with S and E options)

Dear Reader,

Here once again is my attempt at making one of my old standby recipes Trim Healthy Mama friendly (see this summary of what THM is). This is an adaptation of the chicken pot pie recipe I had been using for a while, now slightly changed to make it THM friendly. The basic recipe has 4.5g of fat and 7g of carbs per serving making it a Fuel Pull meal, but there are lots of ways to mix it up to make it either an E or S meal (see below). This meal is also dairy, gluten and soy-free which are the restrictions we have in our house.

Turkey Pot Pie:

Ingredients:

Filling:

3 c cooked turkey breast

2 c broth (I used a store-bought veggie broth; make sure whatever you use if low-fat and low-carb to keep it a FP)

optional: 2 c cooked non-starchy veggies (onions, garlic, celery, etc.)

optional: 2 tbsp nutritional yeast

glucomannan

your choice of spices (I used onion powder, garlic, and celery seed)

Topping:

1/2 c flax seed meal

1/4 c coconut flour

1 c garbanzo bean flour

4 tsp baking powder

2 tsp xylitol or Truvia

1/2 tsp salt

1 tsp xantham gum

1 egg white

1 c almond milk

1/2-3/4 c water

Directions:

1. Preheat oven to 425.

2. Heat broth to boiling. Sprinkle with glucomannan powder, whisking constantly. You need very little glucomannan. I would suggest starting with 1/4 tsp. You can add more if it fails to thicken. Simmer and stir until thickened to a gravy-like consistency.

3. Stir in spices and nutritional yeast. Add cooked turkey and veggies. Place filling in a 9×13″ casserole dish.

3. Mix dry ingredients for topping.

4. Add almond milk, egg white and 1/2 c water. Mix well. Let sit for a few minutes. Gluten free flours can take a few minutes to absorb the moisture so it is best to let them sit. You want a moist dough that you are able to spread. If it is too thick, add the additional 1/4 c water, stir and let sit again.

5. Drop topping by spoonfuls over the filling. You are basically making lots of little biscuits right on top of the filling. I like to spread them out so there are few gaps.

6. Bake uncovered approx. 30 minutes until the topping is puffy and brown around the edges and the filling is bubbling. I find it is better to bake it a couple of  extra minutes to make sure the topping is completely cooked and not dough-y in the center (the gravy tends to keep it dough-y).

And here is the result:

THM Pot pie topping

THM Pot pie topping

Makes 8 servings. To make an S meal, use a fattier meat. To make it an E, add some starchy veggies like peas and carrots.

Nebby

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4 responses to this post.

  1. Posted by Deana on February 22, 2014 at 7:37 am

    Can you use chicken instead of turkey and have it still be a FP?

    Reply

  2. Posted by Amy on February 24, 2014 at 5:45 am

    Is there a substitute for the garbanzo bean flour?

    Reply

    • I don’t know of another flour that is like garbanzo bean flour in its amounts of carbs and fats or its water abosrbing. You could try almond flour. That would make it lower carb and higher fat (I think) and send it into S territory. If you use something like millet or oat flour that will probably give a good consistency but make it an E. You could also use more coconut flour, maybe an extra 1/4 cup. You might then also need to increase the fluids as coconut absorbs a lot. I think this would also make it an S.

      Reply

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