healthier roux ????

raylenebrooks
raylenebrooks Posts: 137 Member
edited December 17 in Recipes
Any ideas I want to make a individual chicken potpie and in my head it is perfect but how should I thicken it??? a typical flour roux, maybe corn starch or just a package gravy any ideas??

Replies

  • honestlysweet
    honestlysweet Posts: 221 Member
    I believe with roux you need to fry it in butter, so I wouldn't suggest that. I would just use corn starch mixed in cold water. I hope it turns out good, sounds yummy!
  • lukeout007
    lukeout007 Posts: 1,237 Member
    Technically a roux doesn't have to use butter...you can use oil I believe (though I never have....)

    Not that its a whole lot better. Corn starch is probably the way to go.
  • medicrenee
    medicrenee Posts: 58 Member
    Not so much... pot pies mmmm not so healthy.. too many calories... veggies are good though..sorry
  • ErnieM88
    ErnieM88 Posts: 146 Member
    Yeah, I would use cornflour to thicken it, mixed with enough water to make a paste - just make sure you take it off the heat when adding or it might go lumpy
  • AmandaLAcosta
    AmandaLAcosta Posts: 87
    Cornstarch and chicken broth
  • dogloverabby
    dogloverabby Posts: 23 Member
    I thicken gravy with a mixture of Flour and water shaken or stirred till flour is mixed
  • MissingMyOldSelf
    MissingMyOldSelf Posts: 689 Member
    I would suggest the cornstarch for thickening, and just using a homemade gravy, made from chicken broth or stock.

    maybe it's just me, but that really doesn't seem that bad, considering it's not store-bought gravy, plus, all the veggies, and protein.... but hey.... It's Monday :)
  • aelarek
    aelarek Posts: 83 Member
    I've made a roux with oil, water, butter, bacon fat....
    Best bet in my opinion would be to Brown the flour/cornmeal/whatever in water with seasonings and go from there.
  • Silverstar46
    Silverstar46 Posts: 187 Member
    You could also use extra virgin olive oil if you wanted to use an oil, but I like the idea of cold chicken broth and corn starch.

    Swanson has even come out with UNSALTED chicken and beef broths! I almost swooned when I saw it!

    Don't listen to the haters - you can make a chicken pot pie for under 500 calories if you do it right. If you're like me, you eat most of your calories for dinner. (oh, I know, some people freak out "YOU CAN"T EAT AT NIGHT - YOU'LL TURN INTO A GREMLIN!")

    Except I do. And I haven't yet. ANd oh yeah, I am losing weight. :drinker: :noway: :drinker:
  • momof2winsplus
    momof2winsplus Posts: 137 Member
    I use EVOO/skim milk for most of my roux, but for chicken pot pies/casseroles, I just use chicken stock and corn starch.

    BTW, rework chicken soup into casserole by just adding cornstarch, heating in a casserole dish - brand new meal!
  • raylenebrooks
    raylenebrooks Posts: 137 Member
    Ok I was leaning towards the cornstarch. I will load it with vegies and protein oh and make it small Im thinking it will come in around 300 calories I will update once I make it if it turns out :)
  • cal1958
    cal1958 Posts: 5
    A roux can be made two ways. First is flour and butter. A butter roux is typically used for seafood dishes such as Etouffee's. The second type of roux is a flour and oil roux. This roux is typically used for gumbo's, stew's and like dishes. For a healther roux, try using a quality olive oil or almond oil with whole wheat flour. Just remember that an oil based roux does not brown as quickly as a butter roux so it will take longer to get the roux color you are trying to achieve. I have made both types many times. Good luck with your pot pie dish.
  • Ronnvee
    Ronnvee Posts: 19 Member
    I just sprinkle a tablespoon or so of flour to my chicken and veges in the pan and stir it into everything - leave to cook out for 5 or so minutes (keep stirring) then add my stock gradually, stirring. It doesnt go all clumpy. If you want a creamy finish a tablespoon or two of fat free sour cream added once taken off the heat is nice.
  • hmuh
    hmuh Posts: 379 Member
    No no no everybody! :)
    Tony Cachere's has instant roux mix! It comes in a yellow sprinkle can. They've also got an instant white gravy mix. You mix it with 2 parts water, no butter/oil. The can says it's 10 calories per teaspoon. This is a way better deal calorie-wise. I discovered it this year and it turned out great in gumbo (Shhhh! Don't tell the non-healthy eaters that enjoyed it!)
  • momof2winsplus
    momof2winsplus Posts: 137 Member
    No no no everybody! :)
    Tony Cachere's has instant roux mix! It comes in a yellow sprinkle can. They've also got an instant white gravy mix. You mix it with 2 parts water, no butter/oil. The can says it's 10 calories per teaspoon. This is a way better deal calorie-wise. I discovered it this year and it turned out great in gumbo (Shhhh! Don't tell the non-healthy eaters that enjoyed it!)

    It this already creole flavored, though? I use a roux for bases in everything - I don't really like gumbo seasoning. Is it still good?
  • trinoc
    trinoc Posts: 73
    You can make a "dry" roux! Basically, the purpose of roux is to use as a thickener but you cook it off because you want the flour to not have a raw taste but a nice nutty taste. The darker the roux, the nuttier, richer the flavor. For a dry roux, you skip the oil and/or butter. You just toast your flour in a hot pan. It requires a lot of diligence to make sure you don't scorch it. It's still flour and I don't know of a way to get around that...but you can get all the flavor w/o the additional fat/calories from oil or butter. However, if you're wanting to eat cleanly but not necessarily concerned about fat/calories then by all means, coconut oil is a GREAT option. :-)
  • raylenebrooks
    raylenebrooks Posts: 137 Member
    I think next time I will try the dry roux I did corn starch it was ok not my best meal I have ever made lol oh but it came in at 251 calories so that wasnt bad.
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    You can sautee the vegetables and then add a little flour before adding your liquid. I use that method when making gumbo, chicken and dumplings, etc. and it works just as well as a roux.
  • hmuh
    hmuh Posts: 379 Member
    There's no seasoning... It's just roux. I love the stuff. :)
  • dls06
    dls06 Posts: 6,774 Member
    you can use corn starch to thicken and don't use a bottom crust.
  • neanderthin
    neanderthin Posts: 10,263 Member
    A little roux goes a long way in a sauce when you consider the portions, don't overthink it.
  • barb213
    barb213 Posts: 3
    The corn starch and chicken broth is the best idea and will have more flavor than water. Make sure you use cold broth. Add it to the hot liquid until the spoon has a light coating. It will thicken as it cools. However, I would be concern with the pie dough (it will add a lot of carbs and fat).
  • RoboLikes
    RoboLikes Posts: 519 Member
    Cornstarch plus a little Worstershire and good chicken broth will still be flavorful and will thicken, but without a ton of calories or fat :D
  • ashleab37
    ashleab37 Posts: 575 Member
    You can always use margarine etc for a Roux.
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