This recipe has Fat (total lipid) as 60.8% and Sodium as 53.4% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.9% of RDA
• Calories: 34.0% of RDA
• Carbs: 15.2% of RDA
• Fat (total lipid): 60.8% of RDA
• Fiber: 18.7% of RDA
• Fructose: 1.8% of RDA
• Protein: 48.2% of RDA
• Sodium: 53.4% of RDA
• Sugar: 18.4% of RDA
• Vitamin A (IU): 257% of RDA
• Vitamin B6: 33.8% of RDA
• Vitamin C: 12.0% of RDA
• Iron: 5.1% of RDA
• Magnesium: 21.1% of RDA
• Manganese: 10.4% of RDA
• Niacin: 117% of RDA
• Potassium: 21.2% of RDA
• Zinc: 15.1% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
PREPARING THE FILLING
1.
Melt 1 tbs. butter in a large pot over medium high heat.
2.
Add leeks and carrots and saute for 5 minutes.
3.
Add asparagus and cook another 5 minutes, or until vegetables are just tender crisp.
4.
Remove from heat, stir in frozen peas, and set aside. Shred chicken and add to the pot.
PREPARING THE SAUCE
5.
Melt 6 tbs. butter in a large saucepan.
6.
Add garlic and gently saute over medium heat for about 1 minute.
7.
Add flour and stir until a thick paste forms.
8.
Add the stock, 1 cup at a time, whisking after each addition. Season generously with salt and pepper.
9.
Sauce should be thick! Add to chicken and vegetables and mix to combine.
ASSEMBLING/COOKING POT PIE
10.
Pour mixture into a greased pie pan or 9x13 baking dish.
11.
Top with crust of your choice, stretching or rolling dough so that it just barely hangs over the edge of your dish.
12.
Bake at 375 for 20-30 minutes, or until the crust is golden brown.
13.
Brush the warm crust with 1 tbs. melted butter. Let stand 5-10 minutes before serving. This is best served the same day that it's baked.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free chicken stock for chicken stock.
2.
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Soy Free!
A soy-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
4.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free chicken stock for chicken stock.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 680
Protein 54.2 g
Carbohydrates 41.7 g
Iron 0.97 mg
Fiber 5.25 g
Calcium 48.6 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
