Firstly, I’m totally bummed it’s Monday – so bummed. You can probably see me pouting through the screen. Secondly, this dish far, far exceeded my expectations. I like everything in the dish, but I wasn’t quite so sure it would have that wow-factor, especially if it were to be compared to a classic potpie. Mmmm…potpie.
But I was wrong. And unlike some people, namely, Mr. Prevention, I can admit when I’m wrong.
If you’re undecided about or underwhelmed by chickpeas like I myself (unless their processed with garlic and tahini to make hummus), this dish is likely to change your mind. Of course, you could sub chicken or turkey in for the chickpeas and I imagine this dish would still be one to sing praises over.
If you can find a filling portion of comforting potpie for under 300 calories and nearly 7 1/2 grams of fiber per serving, that actually tastes good…well, it aint gunna happen.
Seeing as I’m about a week behind the masses, I guess it’s time to commit myself to food journaling. While I still believe it to be true that I am burnt out on writing down my every last bite from years of dieting, I would love to continue losing weight…at a faster rate, ideally. ‘Cause, well…it just can’t go much slower!
I want to focus on not what I eat (I’m good there), but portion sizes — meals made in ramekins like this one are perfect for portion control — and maybe not always having a glass of wine when I have to grade papers or lesson plan at night.
2 cups sweet potatoes, peeled and diced
1/2 cup carrots, diced
1 Tbsp extra-virgin olive oil
1 medium onion, diced
1/4 cup all-purpose flour
1-14 oz can low-sodium vegetable broth
1-14 oz can chickpeas, drained and rinsed
1/2 cup frozen baby peas
1/4 tsp kosher salt
cracked pepper, to taste
dash of Tabasco sauce
3/4 cup yellow cornmeal
3/4 cup whole wheat pastry flour
1 Tbsp baking powder
1 1/2 Tbsp sugar
1/2 tsp salt
3/4 cup fat free milk
2 Tbsp olive oil
1 large egg yolk, slightly beaten
Boil the potatoes and carrots until tender but not soft and set aside, about 7-8 minutes.
Spray a 2 1/2-quart casserole dish with cooking spray (or 7 ramekins!)
For the filling, heat the oil in a large skillet. Add the onions and saute until soft, about 5 minutes. Sprinkle in the 1/4 cup flour and mix. Slowly pour in the vegetable stock whisking well with a wire whisk. Still using the whisk, cook the mixture over medium heat until thickened and bubbly, about 2 to 3 minutes.
Add the chickpeas, peas, cooked potatoes and carrots, salt, pepper to taste, and Tabasco. Cook on medium heat until the mixture is heated through, about 2 to 3 minutes. Distribute the filling into the prepared casserole dish, spreading evenly or divide evenly among ramekins.
Preheat oven to 400 F.
For the crust, in a bowl combine the cornmeal, 3/4 cup flour, baking powder, sugar, and salt. In a small bowl, combine the milk, oil, and egg yolk. Add to the dry ingredients and mix until uniform but a bit lumpy. Spoon the batter evenly over the filling.
Bake until the top is golden brown, about 22 to 25 minutes for the casserole and 10 to 12 minutes for the ramekins. Yield: 7 servings (about 1 1/3 cup each).
Nutrition Information (per serving): 291 calories; 7.7 g. fat; 31 mg. cholesterol; 666 mg. sodium; 47 g. carbohydrate; 7.3 g. fiber; 7.9 g. protein
Result: Comfort food without the calories or guilt! I actually had to double check the nutrition information to be sure it wasn’t a mistake. This potpie tastes far too good to come in under 300 calories a serving. The hands-on time for this dish is under 25 minutes which makes it great for weeknights. It reheats great and is a perfect starter entree for those wishing to incorporate more vegetarian meals while still pleasing all the mouths they have to feed. I will warn that I used 2 ramekins (6 ounces each) and a 2-quart casserole dish — all was fine. But a 2 quart will not fit all the potpie and crust so go with a 2 1/2 quart or 2 smaller casserole dishes just to be sure – the crust will rise about double and there’s plenty to spread over all of the pie insides! Enjoy!