If you’re going low FODMAPS, here’s something diff to try!
I really didn’t know what to call this one… it’s a totally random new invention. The mister kept chanting “chicken shepherd pie” as he ate it, which made me laugh. But it’s not totally a shepherd’s pie, yet it’s not totally a chicken pot pie either. It’s my attempt at creating a chicken pot pie-like thing, but with a sweet potato crust-like thing I spontaneously concocted. Don’t know what came over me… just started whipping things up like a madwoman. The result was surprisingly awesome.
For the first time in a while, I was actually really nervous about a recipe. I did not know what I was doing; I feared I was creating a total crapola blob of craziness, hence wasting both my time and money. I kept going though- I was too curious to stop. When it came out of the oven and had worked, I was shocked. Not only did it work, but it was fricken delicious. When the man got home, I had a spread of food laid out on the table waiting, curious about the expression that would come over his face when he saw what madness I’d created. But to my happy surprise, we both loved it. A lot. I will actually be making this tomorrow again. Pretty excited about it.
Don’t think of this as a crust- it’s not like a normal pastry crust at all. It’s more like a cross between mashed potatoes and a crust. Basically I’d say to expect the unexpected with this one… ’cause until you try it, it’s pretty hard to describe. 😉
The filling was simple… I knew I wanted some tender chicken breast, some light herby sauce, and the classic peas and carrots type thing going on. But since this is a low FODMAP-friendly recipe, there’s no garlic or onions in the bad boy at all. You can’t even tell. Of course you could add them if you want, but I’ve been trying to get creative to see how I can recipes that are friendly for all, but delicious to all, too. I was eating low FODMAP for a while, but that man was not. So I tried to get creative to keep all the flavors in, yet keep those FODMAP foods out. It’s the best of both worlds. (FODMAPS are foods that often trigger digestive issues for people- bloating, gas, discomfort.)
I hope that you find this recipe as tasty as we did… it’s a nice way for those who don’t do wheat or grains to get in that pot pi-like comforting goodness!
INGREDIENTS
for the filling…
2 1/2 cups chopped chicken (see below)
1/2 cup chopped carrots
1/2 cup chopped zucchini
1/2 cup peas, frozen or thawed
1/4 cup chopped fresh parsley
1/2 cup coconut milk
1 tsp arrowroot starch
1 tbsp ghee or butter
1/4 tsp dried tarragon
1/4 tsp dried sage
1/4 tsp herbs de Provence
1/4 tsp dried thyme
1/2 tsp salt, divided
1/2 tsp black pepper, divided
for the chicken…
1 lb chicken breast, boneless/skinless
1/2 cup water
1/4 tsp salt
1/4 tsp black pepper
for the crust…
1 1/2 cup chopped sweet potato, peeled
1 cup chopped Yukon gold potato, peeled
1 egg
1 tsp arrowroot starch
1/4 tsp herbs de Provence
1/4 cup coconut flour
1/4 tsp salt
1/4 tsp black pepper
2 tbsp chilled ghee or butter
egg white from 1 egg
extra starch for rolling out dough
*Note: the herbs are important in this- I would encourage you to not leave them out! If you have questions about substitutions, just ask! 🙂
DIRECTIONS
Preheat oven to 375 degrees
To start the crust…
Peel and chop potatoes
Boil in a pot of water until soft and completely cooked through
Mash until smooth
Add the potatoes to a large bowl
In a different bowl, add the coconut flour, arrowroot starch, egg, salt, pepper, and herbs de Provence
Stir (or attempt whisking) until evenly mixed- it will be thick and doughy
Add the potatoes
Using your fingers, mask everything together
Add cubes of chilled butter or ghee
Form it all into a doughy ball
Wrap up tightly with saran warp and refrigerate while you prepare the remaining ingredients
To make chicken…
(Skip ahead if using precooked chicken)
Lay the chicken breast in a baking dish
Sprinkle with salt and pepper
Add water to the bottom of the pan
Bake uncovered for 30 minutes, until cooked through
Let the chicken rest for 5-10 minutes, then slice into small pieces
Set aside for now
To prepare sauce…
Heat ghee or butter in a pan over medium heat
Once it starts melting, add the arrowroot starch and whisk until smooth and bubbly (like a rue)
Add the tarragon, sage, thyme, herbs de provence, and half the salt and pepper (1/4 tsp)
Let it bubble for a few minutes- it’ll continue to thicken
Whisk in the coconut milk, then low heat and let it cook a bit while you prep the veggies
Chop veggies and parsley
Get that chicken back in the picture…
Add the chicken, veggies, and parlsey to the sauce
Stir it all up, taste, and adjust seaosnings as desired
Keep warm over a low heat while you get the crust together
Take the dough out of the fridge…
Sprinkle some arrowroot starch on a flat working surface and roll out the dough-
you want it about 9 inches wide so it will fit in the pie dish
It may get a little crazy in texture at times- just do the best you can…
and keep adding starch to keep it from sticking to the roller 🙂
Add the chicken and veggies along with the sauce it a lightly greased pie dish
Sprinkle the remaining 1/4 tsp of salt and pepper evenly across the top
Carefully transfer the dough and lay it over the veggies
I slid it right off the cutting board- makes it nice and easy 😉
Using your fingers, press it into place so it reaches the edges, and cover any holes if needed
(This doesn’t have to look perfect- the main goal is to make the thickness even throughout)
Slice a few little lines in the center
Whisk up the egg white…
Brush it over the top of the crust- the more you brush, the more smooth your crust will become
Optional of course, for cosmetic purposes, make those slices nice and clean one more time 🙂
Bake uncovered for about 25 minutes, until the crust is lightly golden and crisp
That’s it! Let cool a bit to set, then slice, serve, and dig in!
Garnish with a little chopped parsley if desired 🙂
Shannon
The sweet potato crust sounds (and looks) amazing! I need to try this soon 🙂
Natalie
Hi Shannon! Thanks, I hope you like it! 🙂
Becky Winkler
This sounds delicious!
Natalie
Thank you!!
Alicyn
I cannot wait to try this!
Natalie
Hi Alicyn! I hope you enjoy it as much as I did… let me know how it goes for you! 🙂
Deborah
It sounds wonderful. I think I’ll put the sweet potato dough between pieces of plastic wrap to roll it out, that way I won’t have to add anything to it. I’ll just peel it off the wrap.
Natalie
That’s a brilliant idea… don’t know why I didn’t do that!! 🙂
Tanya
Would this work with subbing butternut squash for sweet potato? I haven’t tried subbing much in recipes but I’m not a big sweet potato fan. Thanks!
Natalie
Hi Tanya! I honestly can’t say for sure as I haven’t tried it. I find that the starch levels in sweet potato and squash are quite different, so if you try it, you may have to play around with the amount of arrowroot starch to get it the right doughy texture. If you do try, please let me know how it goes for you! I’m sure this question will come up again 😉
Amy
I know this is an old post, but I was curious if you tried the butternut. I can’t have potatoes (high oxalates and sugar) but would like to try with perhaps the buttenut or even rutabaga to keep the fodmaps, oxalates and starches low.
Natalie
Hi! I haven’t. I would think it’d be different in texture sure to the lack of starch, :/
Catherine
Just curious about the herbs de Provence. 1/4 teaspoon or 4 teaspoons?
Natalie
Sorry- 1/4!!! Just fixed. 🙂