We at FoodieTown are so excited to add Breanna MacDonald as a contributor. Brea, or locally known as the hilarious foodie Instagrammer @Tablefortynine, has been creating delicious festive winter dishes, like the purple cabbage and bean stew, that double down on the nutrition, affordable ingredients and the flavour. We are so lucky to have her as our contributor allowing us to publish her recipes on our site. PS, we can’t wait for the Table49 cookbook! But until then find her Patron account for recipes and tales of Sex & Sandwiches.
Also see Best Roast Chicken & Cabbage Stew to follow along in a week’s worth of no waste cooking! The leftovers will be used in this Chicken Pot Pie recipe!
There are two types of fibre: soluble and insoluble. Both are important and have different jobs. Soluble fibre dissolves to form a gel like substance that improves digestion, which reduces blood cholesterol and in turn helps act as a preventative measure for your future self.
Insoluble fibre is what helps make your body’s waste move more smoothly, regularly, and overall more beautifully. Together, these two are one heck of a duo.
There are many many things that are being studied right now about fibre (helping hypertension, regulating blood sugars, lowering risks of certain cancers, etc), BUT what I want to talk about today is how SATIATING it is: aka how filling a food is. The most satiating foods keep you full much longer and in a more satisfying way.
Satiating foods are characterized by containing protein, lots of water, they are low in calories for their weight, and, contain our friend: fibre.
This is where whole unprocessed foods shine, and why it is important to eat well rounded ingredients in a diverse diet vs. over-processed one note ingredients, which, ultimately you will need a lot more of to feel full and obtain nutritional value for your body and mind.
Examples the most satiating foods are:
-Potatoes
-Eggs
-Oatmeal
-Fish
-Soups
-Meat
-Greek Yogurt
-Dark leafy greens
-Quinoa
-Nuts
-Popcorn
I’ll talk more about how you can optimize these guys to be both affordable and nutritious as we go on♥️
Chicken Pot Pie by Table Forty Nine
4
servings35
minutes30
minutesIngredients
1/2 tsp Ground Sage
1/2 tsp Dried Thyme
1/4 tsp Dried Rosemary
1 Pinch Salt, Pepper & Nutmeg
2 tbsp Heavy Cream
2 cups Chicken Stock
3 tbsp Flour to thicken (or cornstarch mixed into 3 tbsp water slurry)
- Biscuits
2 cups Almond Flour
1/4 cup Coconut Flour
1 1/4 cups Tapioca Flour
1 tsp Salt
1 tsp Maple Syrup
1/2 cup Butter – grated on cheese grater. placed back into fridge
2 eggs Beaten with a tsp of cold water
Directions
- Set the oven to 400˚F with rack in the middle.
- Mix together all dry ingredients for biscuits. Add grated and cooled butter, maple syrup and beaten eggs. Mix together with hands until a dough forms. Form into a ball and divide in half. Shape into two discs. Wrap and place in the fridge for 20 minutes.
- In a large pot, mix over medium low heat your cabbage leftovers, chicken and spices. Taste and season as needed. If using regular flour, sprinkle into mixture at this point stirring gently for a minute or so. Stir in stock and cream and bring to a simmer. Add cornstarch slurry here if using instead of flour. Remove from heat.
- Remove one dough disc from fridge, save other for morning biscuits. Place between two sheets of parchment double to discs size, taping bottom piece of parchment to counter or weighing it down with something. With a rolling pin, gently press and roll our disc until they are about 1.4 inch thick and 9 inches in diameter. Make 3 slits on the top with a butter knife.
- Fill pie dish with chicken and cabbage mixture. Carefully remove parchment and place pie crust over dish, use any scraps to fill gaps – it doesn’t have to be the most beautiful thing. Bake in oven for about 30 minutes. When it is bubbly and golden you are ready to go. If using individual pie dishes bake for 15 minutes.
Notes
- You can find the roasted chicken recipe and the cabbage stew recipe on Foodietown.ca as part of the no waste cooking series with Table FortyNine!
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