Healthy Whole Wheat Chicken Pot Pie Recipe (Empadão Integral de Frango)

Discover the perfect whole wheat chicken pot pie recipe. A healthy and delicious option for your meals, with a nutritious crust and creamy filling.

Summary

• Ingredients
• Instructions
• Tips and Variations
• CHEF’s Tips

Ingredients

Whole Wheat Crust

• 2 cups whole wheat flour
• 1/2 cup oat flour
• 150g cold butter, cubed
• 1 egg
• 4 tablespoons ice water
• 1 teaspoon salt

Chicken Filling

• 500g cooked and shredded chicken breast
• 1 chopped onion
• 2 cloves garlic, minced
• 1 chopped tomato, seeds removed
• 1/2 cup fresh or frozen peas
• 1/2 cup corn kernels
• 1/2 cup chopped olives
• 2 tablespoons olive oil
• Salt and black pepper to taste
• Chopped parsley and chives to taste
• 1/2 cup light cream cheese (optional)

Instructions

1. Prepare the crust: In a bowl, mix the flours and salt. Add the cold butter and rub with your fingertips until crumbly.
2. Add the egg and ice water, mixing until a homogeneous dough forms. Wrap in plastic wrap and refrigerate for 30 minutes.
3. Prepare the filling: In a pan, heat the olive oil and sauté the onion and garlic until golden.
4. Add the tomato and cook for a few more minutes.
5. Add the shredded chicken, peas, corn, and olives. Season with salt and pepper. Sauté for 5 minutes.
6. Add parsley, chives, and cream cheese (if using). Mix well and set aside.
7. Assembly: Divide the dough into two parts (2/3 for the base and 1/3 for the top). Roll out the larger part of the dough and line the bottom and sides of a pie dish.
8. Place the chicken filling over the dough.
9. Roll out the smaller part of the dough and cover the pie. Make small holes with a fork to allow steam to escape.
10. Brush with egg yolk (optional) for browning.
11. Bake in a preheated oven at 180°C (350°F) for about 40-45 minutes, or until golden brown.
12. Remove from the oven and let cool slightly before serving.

Tips and Variations

• For a crispier crust, add 1 tablespoon of olive oil to the dough.
• Vary the filling with vegetables like chopped carrots and zucchini.
• Substitute cream cheese with light ricotta for a lighter version of the chicken pot pie.
• Use spices like curry or turmeric for a different flavor in your chicken pot pie.
• Chicken pot pie is an excellent option for freezing, either baked or unbaked.

CHEF’s Tips

For a perfect whole wheat chicken pot pie, the key is the quality of the ingredients and careful preparation of the crust. Always use fresh, high-quality ingredients. Whole wheat flour can make the dough a bit drier, so adding oat flour helps make it softer and tastier. Don’t overwork the dough to avoid developing too much gluten, which can result in a tough pie. Respect the chilling time in the refrigerator, as this makes it easier to roll out the dough and prevents it from shrinking during baking. For the filling, try adding a touch of Sicilian lemon to enhance the flavors and balance the creaminess. Chicken pot pie is a great option for practical and nutritious meals, and can be adapted to your taste and nutritional needs. Enjoy every step of the preparation and savor a delicious and healthy dish! Whole wheat chicken pot pie is an excellent choice for a family meal.