KETO AFRICAN CHICKEN PIE
Keto African chicken pie with steamed asparagus, steamed carrots from my garden, steamed zucchini, and steamed beet-root greens. (great option for weight reduction and people struggling with diabetes) My husband does not have weight problems, but he is such a sweet guinea pig.
500 ml chicken stock, heated
(4 calories per cup)
25 g dehydrated peanut butter
(115 calories total)
(the wet stuff is 90 calories per tablespoon, and normal, non-Keto African stew takes 2-3 tbsp to half a jar of normal peanut butter) plus you have to deal with oil floaties 👀.
2 onions, halved and thinly sliced
(40 calories per 100 g)
2 tbsp olive oil
3 tbsp finely chopped ginger
(80 calories per 100 g)
½-1 tsp cayenne pepper (optional)
3 tsp ground coriander
3 tsp ground cumin
1-2 dried chilies, de-seeded and chopped
2 bay leaves
6 large tomatoes chopped
(22.5 calories per 100 g )
2 x 800 g skinned chicken thighs (about 2 packs of 6)
(135 calories per 100 g)
60 g sweet potatoes, cut into chunks
(86 calories per 100 g sweet potato)
2 red bell peppers, de-seeded and cut into chunks
(31 calories per 100 g)
I added 4 spring onions, chopped, as I am not a huge fan of “vaal kos”.
(32 calories per 100 g)
Pie crust
*** This pie crust: I had to babysit it! It certainly did not sing like normal, whole wheat pie crust (other alternative vs. the high fat, puff pastry crust). Normal pie crust sings for me! This one not so much. Health benefit of this one. So now, after raising 4 kids into adulthood, I am babysitting pie crust for the health benefit. So worthwhile for getting people out of diabetic problems though.
Comparison as to what you are using, and differences in options people use:
All purpose flour: 110 calories per 1/4 cup
Mixed bread flour: 100 calories per 1/4 cup
Whole wheat flour: 100 calories per 1/4 cup
****Coconut flour: 60 calories per 1/4 cup
LOW CARB COCONUT FLOUR PIE CRUST
Total Time: 20 minutes
Servings: 12
Calories: 129 kcal
2 eggs
1 tbsp extra virgin olive oil
1 tsp vanilla extract- eliminate for savory
¼ cup Swerve sweetener -eliminate for savory
¼ tsp salt
1 cup coconut flour
½ cup butter, cold, cut into cubes
I doubled the recipe to cover top of pie.
In this recipe, I also added ½ tsp of cilantro per crust, and 1 cup of blended gooseberries to total amount of crust to add a sharp note, and texture. Coconut flour dough crumbles before your eyes if you don’t bind it. The finely chopped tartish tasting berries go beautifully with the savory, African theme. Gives it a zing.
(Whole pie crust: 132.5 calories. Serves 10 people.
Preheat oven to 400 degrees F.
Whisk the eggs, oil in a food processor or stand mixer.
In another bowl whisk the remaining ingredients together until combined.
Pour the dry and wet mixture into a food processor.
Add the cubed butter.
Process by pulsing until it looks like crumbles.
Spray a pie plate with cooking spray and pour crumbles into pie plate.
Press with hands to form dough right in the pie plate. Alternately you can also roll out dough between two pieces of parchment paper and flip over into a 9 inch pie plate.
Using a fork randomly make holes into the bottom of the crust.
Bake the crust 10 minutes or until golden.
Cover the crust edges with aluminum foil if using this for a savory or sweet pie that needs to be baked again, otherwise it will burn.
Once cooled out of the oven, add your filling.
Recipe Notes
Net Carbs: 2 g
Nutrition Facts
Low Carb Coconut Flour Pie Crust
Amount Per Serving (1 12th)
Calories
129
258 if you use topping as well
Calories from Fat 90
% Daily Value*
Total Fat 10 g – 15%
Saturated Fat 5 g – 25%
Cholesterol 47 mg – 16%
Sodium 146 mg – 6%
Potassium 10 mg – 0%
Total Carbohydrates 5 g – 2%
Dietary Fiber 3 g – 12%
Protein 2 g – 4%
Vitamin A – 5.5%
Calcium – 0.6%
Iron – 0.7%
* Percent Daily Values are based on a 2000 calorie diet.
Assembling pie:
I baked the pie again for 12 mins, after meat mix and top crust were added, at 325°F , and eye-balled it so it would not burn.
Recipe posted by Annie Goussard Newton
Photo: Annie Goussard Newton
