If you're looking for a savory comfort food to enjoy, a classic chicken pot pie may be just the ticket. With 270 calories per serving, this dish can provide a hearty meal that satisfies your appetite while still allowing you to maintain a calorie-controlled diet.
But what about the nutritional content of chicken pot pie? Let's take a closer look.
In this article, we'll explore the different ingredients that go into a typical chicken pot pie and examine the various vitamins and minerals contained within. We'll also provide tips for making your own healthier version of this classic dish.
Calories in Chicken Pot Pie
As previously mentioned, a one-cup serving of chicken pot pie contains 270 calories. This makes it a relatively calorie-dense meal, so it's important to be mindful of portion sizes if you're watching your weight.
Fat Content in Chicken Pot Pie
Chicken pot pie is known for its rich, creamy filling, which often contains significant amounts of fat. A single serving can contain 14 grams of fat, including 3 grams of saturated fat. If you're looking to reduce your fat intake, consider making your own pot pie using low-fat ingredients, such as reduced-fat milk and butter alternatives like olive oil.
Carbohydrate Content in Chicken Pot Pie
A serving of chicken pot pie typically contains about 28 grams of carbohydrates. This comes mostly from the pastry crust, which is often high in refined grains and sugar. To cut down on carbohydrates, consider swapping out the traditional crust for a lower-carb alternative, such as mashed sweet potato or mashed cauliflower.
Protein Content in Chicken Pot Pie
Chicken pot pie can be a good source of protein, with one serving providing about 13 grams. Protein is important for building and repairing muscles and tissues in the body. To boost the protein content of your pot pie, consider adding extra chicken or incorporating other protein-rich ingredients like beans or tofu.
Vitamin A Content in Chicken Pot Pie
Chicken pot pie is a good source of vitamin A, with one serving providing around 20% of your daily recommended intake. Vitamin A is important for maintaining healthy skin and eyesight, as well as supporting your immune system.
Vitamin C Content in Chicken Pot Pie
While chicken pot pie is not typically high in vitamin C, it can provide you with a small amount of this essential nutrient. One serving contains about 2% of your daily recommended intake. Vitamin C plays a key role in immune function and helps your body absorb iron from plant-based sources.
Calcium Content in Chicken Pot Pie
With one serving providing around 4% of your daily recommended intake, chicken pot pie is a modest source of calcium. Calcium is important for maintaining strong bones and teeth, and also plays a role in muscle and nerve function.
Iron Content in Chicken Pot Pie
Iron is an essential mineral that plays a key role in transporting oxygen throughout the body. Chicken pot pie can be a good source of iron, with one serving providing around 10% of your daily recommended intake. To enhance the iron content of your pot pie, consider incorporating iron-rich vegetables like spinach or kale.
Sodium Content in Chicken Pot Pie
One potential drawback of chicken pot pie is its high sodium content. A single serving can contain up to 700 milligrams of sodium, which is nearly one-third of your recommended daily intake. To reduce your sodium intake, look for low-sodium versions of ingredients like stock or canned vegetables and be sure to rinse any canned beans or other ingredients that you use.
Ingredients in Chicken Pot Pie
While ingredients can vary based on the recipe, most chicken pot pies will contain a combination of chicken, vegetables like carrots, peas, and potatoes, and a rich, creamy sauce. Pastry crust is typically used to encase the filling, though lower-carb alternatives like mashed cauliflower or sweet potato can sometimes be used instead.
When making your own chicken pot pie, consider using healthier alternatives like reduced-fat milk and olive oil instead of butter.
5 FAQs about Chicken Pot Pie
1. What is Chicken Pot Pie?
Chicken Pot Pie is a savory pie made with a pastry crust and filled with diced chicken and vegetables like carrots, peas, and potatoes in a creamy sauce.
2. How many calories are in a cup of Chicken Pot Pie?
A cup of Chicken Pot Pie contains 270 calories.
3. Is Chicken Pot Pie healthy?
A Chicken Pot Pie can be high in calories, saturated fat, and sodium, especially if it's store-bought or made with a buttery, flaky crust. However, it can be made healthier by using a homemade whole-wheat crust, using skinless chicken breast, and adding more vegetables and herbs for flavor.
4. How do you make Chicken Pot Pie?
To make Chicken Pot Pie, you first prepare the filling by sautéing diced chicken and vegetables with herbs and spices, and then making a creamy sauce using milk, flour, and chicken broth. You then layer the filling into a pie dish lined with pastry crust and cover it with another crust. Bake until crust is golden brown and filling is hot and bubbly.
5. Can you freeze Chicken Pot Pie?
Yes, Chicken Pot Pie can be frozen, either before or after baking. To freeze before baking, assemble the pie as usual but do not add the top crust. Cover with foil and freeze for up to three months. To bake, thaw overnight in the fridge and then add the top crust and bake as usual. To freeze after baking, let the pie cool completely and then wrap tightly in foil and freeze for up to two months. Reheat in the oven at 350°F for 30-40 minutes or until hot and bubbly.