I learned a valuable lesson yesterday…. Paleo & LCHF are NOT the same! I mean, logically I knew this all along, there are stark differences between the two but I did not think about these differences intellectually when I allowed Walter to nag me into submission over making a Paleo Chicken Pie.
The chicken pie is beyond delicious! I mean really and truly amazing and obviously healthy but for someone as sensitive to carbs as I am, it’s probably best to avoid or to eat in very small qty’s! I sent the recipe off to Elize and asked her to work out the nutritional values for me, of course, I stupidly did this AFTER consuming a massive slice of the pie, I almost chocked up my piece of pie when she sent it back to me:
This is per serving (8 servings per pie)
- Energy – 1914.5kj
- Protein – 22.98g
- Fat – 35.93g
- Fibre – 3.33g
- Nett Carbs – 9.45
The Nett Carbs are still fairly low but still too high for me while trying to lose weight, I ideally like to keep my carb serving per meal to under 5g’s. The above nutritional info is based on getting 8 portions from the pie.
Here is the recipe:
- 1 free range whole chicken
- 1 onion, chopped
- 1 carrot, chopped
- 1 stick celery, chopped
- Salt and pepper
- 50 ml butter
- 3 leeks, finely chopped
- 2 sticks celery, finely chopped
- 2 large carrots, grated
- 250g button mushrooms
- Handful spinach
- 50 ml coconut flour
- 500 ml (2 cups) reserved chicken stock (I added bone broth into my stock)
- 125 ml (1/2 cup) coconut milk (optional)
- Pinch of cinnamon
- Salt and pepper to taste
- 1 cup almond flour
- ½ cup fat of your choice (olive oil, butter, ghee, coconut oil)
- ½ cup coconut milk
- 1 egg
- Salt to taste (1 tsp)
- 1 tsp baking powder (paleo recipe: 1/2 tsp of cream of tartar and 1/4 tsp of baking soda)
Chicken – if you already have a roast/cooked chicken you can skip this part :
1. Place the chicken in a large pot and add the onion, carrot and celery.
2. Cover with water and season well with salt and pepper
3. Place lid on top and bring to the boil. Once boiling, reduce the temperature and simmer for 1 ½ hours or until the chicken falls apart.
4. Remove the chicken from the stock (reserving the stock for the sauce) and allow to cool.
5. Remove the skin and bones and shred the chicken into fine pieces.
1. In a medium pot, melt the butter and gently sauté the leeks, celery and carrot until fragrant and soft (should take about 15 minutes).
2. Add the mushrooms and fry for a bit, then the spinach and cook till wilted.
3. Stir in the flour, followed by the 500 ml of stock, use a whisk to break up any lumps and continue whisking until thickened. Add the optional milk at this point and heat through.
4. Add the shredded chicken to the thickened sauce and season with cinnamon, salt and pepper. The mixture should be thick.
5. Spoon into a greased baking dish and allow to cool for 15 minutes before covering with the pastry.
1. Preheat the oven to 180 – 200 °C.
2. Combine all the dry ingredients.
3. Rub the fat into the flour mixture.
4. Add the egg and milk, mix well – mixture should be runny like a thick pancake batter.
5. Pour over pie filling and spread to cover.
6. Bake for 40 minutes.
It really is very delicious and both Walter and I loved it, although I did almost burst into tears after reading the nutritional breakdown!