Healthy pot pie
As low as 400 calories, this pot pie keeps the crust separate, allowing you to reduce calories to your desired goal. Loaded with vegetables and a light sauce to keep you full.
Servings: 4 servings (or 2 very large helpings)
POT PIE SAUCE
- 3 tablespoon butter
- ½ yellow onion
- ⅓ cup flour
- ½ teaspoon celery salt (optional see note)
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- 1 cup milk
- 1 ½ cup chicken broth (or vegetable broth)
VEGETABLES (7 cups of your favorite)
- 3 stalks celery, diced optional (see note)
- 3 cups diced carrots
- 2 cup peas
- 1 cup corn
- 1 cup diced potatoes
- ½ cup water
- ½ teaspoon salt (or more to taste)
- ½ teaspoon pepper (or more to taste)
- 1 tablespoon fresh herbs optional (see note)
COOK THE CRUST
Preheat the oven to 450°. While it preheats, dice the vegetables and prep everything. (Once things start cooking, they come together fast.)
Cook the crust according to manufacturer's instructions. (Look for 'baked shell' instructions on the box). When in doubt, cook in a 450°F oven for 10-12 minutes, checking on the color. When it is golden brown, it is done. Set aside.
STEAM THE VEGETABLES (15 min)
Put the celery, carrots, and potatoes in a wide pan with water. Sprinkle with ¼ teaspoon of the salt. Bring to a boil, then reduce to a simmer and cover. Let steam for 5 minutes. (While they steam, start the sauce).
Add corn and peas to the pan (adding them frozen is ok). Sprinkle with remaining ¼ teaspoon salt. Continue to steam, covered, until all vegetables are tender (another 5-10 minutes). Taste and add salt if needed.
MAKE THE SAUCE (15 min)
Melt 3 tablespoon butter in another skillet over medium heat.
Add diced onion and cook until soft and translucent (5-10 minutes)
Add ⅓ cup flour and ½ teaspoon each of celery salt, pepper, and garlic powder. Stir continuously until the flour smells toasty and turns golden.
Slowly add the 1 cup milk, ¼ cup at a time. As you add it, stir into the flour-onion mixture until the consistency is even. This keeps clumps from forming. The consistency will be doughy at first and get thinner as you add more milk.
Slowly add the 1½ broth, ¼ cup at a time. Stirring each time you add it until it's even distributed like the previous step. Continue to add the broth until your sauce reaches the desired consistency. It will not thicken up after this point, as you will not be baking it.
Taste and add salt as needed.
Pour the sauce into the vegetable pan, checking to make sure the veggies don't have too much water in the pan (a little is ok, like ¼ cup, otherwise, drain it off). Stir until evenly coated.
Scoop filling into ramekins or onto plates. Sprinkle fresh herbs on top. Top each plate with ¼ of the crust.
- Celery / celery salt: you can use both of these, or just one. There's no need to buy a bunch of celery if you won't use it up (use celery salt instead). On the flip side, there's no need to buy a jar of celery salt if you have some celery to use up. If you don't use the celery salt, add ½ teaspoon of table salt to the sauce.
- Celery salt / celery seed: you can use either of these.
- Fresh herbs: Rosemary, parsley, thyme, and chives are all great additions to pot pie. If using rosemary, chop very very fine (or add to the vegetables to steam). More delicate herbs are best added at the very end to garnish the dish.
Calories: 532kcal | Carbohydrates: 72g | Protein: 14g | Fat: 22g | Saturated Fat: 10g | Cholesterol: 26mg | Sodium: 1285mg | Potassium: 1100mg | Fiber: 11g | Sugar: 15g | Vitamin A: 17210IU | Vitamin C: 55mg | Calcium: 161mg | Iron: 4mg