Skinny Vegetable Pot Pie

Next time you're craving a creamy casserole, give in without any guilt. This recipe is healthy and slimming yet still delicious.



Ingredients

  • 1 medium onion
  • 2 large celery stalks
  • 2 large garlic cloves
  • 1/2 medium bell peppers
  • salt to taste
  • 1 1/2 cups water
  • 1 1/2 cups Milk skim, unsweetened almond, unsweetened cashew or water
  • 1 tablespoon No-salt all purpose seasoning
  • 1 tablespoon Dijon mustard
  • 2 cups carrots sliced
  • 2 cups red potatoes diced, with skin on
  • 2 cups sweet potatoes diced with skin on
  • 3 tablespoons cornstarch stirred in 1/2 cup water
  • 1 cup peas frozen
  • 1 cup corn frozen
  • 1 cup broccoli fresh florets
  • 1 14-oz can cannellini beans (white kidney beans) rinsed and drained
  • 2 cups whole wheat flour
  • 1/2 teaspoon salt
  • 1/2 cup water cold
  • 1/2 cup oil of choice

Directions

  1. Blend onions, celery, bell pepper and garlic in food processor or blender until finely chopped. (Add 1 cup water if necessary.) Pour mixture into soup pot with remaining water and milk, if using, and bring to a simmer over medium heat.
  2. Add carrots and both potatoes. Stir in salt, mustard, and all purpose seasoning. Cook until vegetables are easily pierced with fork, about 15 minutes.
  3. Stir cornstarch into ½ cup water and add to pot when vegetables are tender. Cook about 5 minutes. Turn off heat and stir in remaining beans, peas and corn. Pour filling into ungreased 9 x 13 pan.
  4. [At this point, the pot pie can be cooled, covered well, and frozen. For best results, defrost completely before topping with crust and baking]
  5. Prepare crust. Stir salt and flour in a bowl. In measuring cup, whisk together oil and water until bubbly. Add wet ingredients to dry ingredients. Stir until combined and roll onto cookie dough sheet, Silpat, or parchment paper. With rolling pin, work quickly to roll the the dough into an even 9 x 13 shape. If the dough gets too warm, refrigeration will make it easier to work with.
  6. Flip dough onto pie. Cut excess (or just fold over) and vent holes in the center of the dough.
  7. Bake at 400 degrees for 25 minutes or until crust is golden and filling bubbles.
Total time1 hour
Prep30 min
Cook30 min
Yield8 Servings

Nutritional data

Serving Size: 1/8th of pan

Calories390
Fat15g
Sodium690mg
Total Carbs60
  Dietary Fiber11
Protein10

Tips

The recipe was analyzed using 1 teaspoon of salt in the broth. If using less, sodium will be lower.