Mini Vegetarian Pot Pies
Prep: 25 minutes
Bake: 15 minutes • Serves: 4
3 tablespoons unsalted butter, melted
1/2 cup chopped carrots
1/2 cup chopped celery
1/2 cup chopped yellow onion
1 small portobello mushroom, chopped
1/2cup fresh or frozen riced cauliflower
1/2 cup refrigerated diced potatoes with onion
1 teaspoon chopped fresh thyme
4 multigrain or whole wheat English muffins, split
1-1/2 cups unsalted vegetable stock
2 tablespoons cornstarch
1/2 cup thawed frozen peas
2 tablespoons nutritional yeast
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1. Preheat oven to 350°. Spray 8 standard muffin cups with cooking spray.
2. In large skillet, heat 2 tablespoons butter over medium-high heat. Add carrots, celery and onion; cook 3 minutes, stirring occasionally. Add mushroom and cauliflower; cook 3 minutes, stirring occasionally. Add potatoes and thyme; cook 2 minutes, stirring occasionally. Transfer vegetable mixture to large bowl.
3. With rolling pin, roll muffin halves until thin and flexible. Line muffin cups with muffin halves; brush with remaining 1 tablespoon butter.
4. In small bowl, whisk stock and cornstarch. Stir peas, nutritional yeast, stock mixture, salt and pepper into vegetable mixture. Makes about 3 cups.
5. Divide vegetable mixture into prepared muffin cups. Bake 15 minutes or until golden brown and heated through. Makes 8 pies.
Approximate nutritional values per serving (2 pies):
308 Calories, 13g Fat (5g Saturated), 23mg Cholesterol, 540mg Sodium,
47g Carbohydrates, 4g Fiber, 6g Sugars, 3g Added Sugars, 8g Protein
Chef Tip:
For a non-vegetarian option, replace cauliflower with ½ cup chopped rotisserie chicken; stir into filling in
step 2.
Dietitian’s Dish:
Nutritional yeast is a vegetarian source of protein with a pleasantly cheesy flavor. It’s rich in vitamin B-12 and provides 8 grams of protein per serving.
