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Low-fat Vegetable Pot Pie

 
Low-fat Vegetable Pot Pie
549

You can use any vegetable as you wish, the pastry is made with whole wheat flour, low fat milk and a little bit butter or olive oil. It is a much healthier way to enjoy a pot pie!

Yield

6

servings

Prep

15

min

Cook

40

min

Ready

60

min

Low Cholesterol, Trans-fat Free, Good source of fiber
 

Ingredients

¼ cup vegetable stock
up to 1/2 cup, or white wine
1 cup onions
chopped
1 cup celery
thinly sliced
1 cup sweet red bell peppers
diced
1 cup mushrooms
white, or crimini, sliced
cup carrots
thinly sliced
cup green beans
sliced, fresh or frozen
cup peas, frozen
or fresh
*
cup whole-wheat flour
1 cup milk, skim
or soy milk
2 cups vegetable stock
2 tablespoons parsley leaves
freshly chopped
1 teaspoon soy sauce, sodium reduced
or salt
½ teaspoon thyme
dried, or 2 teaspoons freshly chopped
*
¼ teaspoon sage
dried, or 1 teaspoon freshly chopped
*
¼ teaspoon black pepper
or to taste
*
¼ teaspoon cayenne pepper
or to taste
*
For the biscuits crust:
1 ¾ cups whole-wheat pastry flour
or white flour
½ teaspoon salt
2 teaspoons baking powder
½ teaspoon baking soda
2 tablespoons butter
or olive oil
¾ cup buttermilk
or soy milk

Directions

Grease an 8-inch casserole dish with vegetable cooking spray or butter. Preheat oven to 400℉ (200℃) degrees.

In heavy saucepan, heat wine or stock over medium-high heat. Add onion and cook, stirring often, until soft, 2 to 4 minutes.

Stir in celery, bell pepper, carrot, green beans and peas. If mixture begins to dry out, add ¼ cup more wine or vegetable stock.

Cook, stirring often, 3 minutes. Reduce heat to low. Sprinkle flour over vegetable mixture. Cook, stirring constantly, 2 minutes.

In glass measuring cup or a medium bowl, combine milk or soy milk and 2 cups vegetable stock.

Slowly add to vegetable mixture while whisking constantly. Sauce will start to thicken.

Stir in parsley, salt or soy sauce, thyme, sage, pepper and cayenne. Cook, stirring constantly, until filling is thickened.

Remove from heat, transfer mixture to prepared casserole and set aside.

For the Biscuit Topping:

In large bowl, combine together flour, salt, baking powder and baking soda.

Using a pastry blender or fork, cut butter into flour mixture until it resembles coarse meal, or stir in olive oil

In measuring cup or a small bowl, combine buttermilk or soy milk and honey. Mix liquid to flour mixture, stirring with a fork to form a stiff dough.

Stir in more buttermilk if dough is too dry. Knead lightly in bowl, about 4 minutes, until dough is no longer sticky.

Turn dough out onto lightly floured surface. Roll out into shape to cover casserole dish or cut into wedges. Lay biscuit topping lightly over filling.

Bake until crust is golden brown and filling is bubbling, 20 to 30 minutes. Serve warm and enjoy.

 

* not incl. in nutrient facts

Reviews

+5

about 7 years

Made this as a vegetarian version in place of turkey pot pie. I think the gravy was better than the turkey pie. Careful with the sage, it could be overpowering for some. There was loads of flavor, hearty and filling with those buttermilk biscuits on top to sop up the yummy sauce.

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Nutrition Facts

Serving Size 321g (11.3 oz)
Amount per Serving
Calories 25917% of calories from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 12mg 4%
Sodium 382mg 16%
Total Carbohydrate 16g 16%
Dietary Fiber 4g 15%
Sugars g
Protein 16g
Vitamin A 69% Vitamin C 66%
Calcium 16% Iron 21%
* based on a 2,000 calorie diet How is this calculated?

 

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