In the mood for Healthy Chicken Pot Pie

5 Secrets to a Healthy Low Fat Chicken Pie

Healthy creamy chicken pie? Oh yes indeedy! I have so many low fat secrets to share with you about how to do that but before I do, just take a look. Mmmmmmm…

 

 

 

Healthy Chicken Pot PieB1

Wanna cook it? Oh yeah, but before you do take a look at my secrets on how to keep it creamy but light:

 

The Pastry

  • Make it a pot pie. Pot pies have a pastry topping but no bottom so you still get the pastry hit without the kilojoules. Bonus!
  • Use filo (phyllo) pastry. I like to use filo pastry because I love the crunchy texture, but it’s also as light as a feather. Double Bonus!!

 

The Filling

  • Use lean protein. I like to use skinless chicken breast for my pies because it’s lean and delicious. But feel free to use any lean meat you have in the fridge – pork fillet would be lovely, as would lean lamb or beef.
  • Load up with vegetables, don’t be shy. The secret to any good pie is loads of vegetables, they add flavour, fibre, texture and extra yumminess. Use anything you’ve got in the fridge. If you like it, it’s in!

 

The Sauce

  • My saucey secret to a light and healthy pie is using a combination of low fat (or skim) milk with stock and a little wholemeal flour. Once I’ve cooked the meat and vegetables I add in the flour and stir around a little. I then add the liquid, in this case milk and stock. Once the sauce begins to boil, it thickens and becomes amazingly creamy. Without cream! Ta Da!!

 

So if it’s healthy comfort food you’re after, this is the recipe for you. It’s quick, easy, creamy and exactly what you need in this cold weather.

 

Are you a pie person? Do you have a pie secret that you would like to share? Or would it then cease to be a secret?

 

 

Healthy Chicken Pot Pie

Serves 4
Per serve: 1407kj (336cals); 9.5g total fat (2.6g saturated fat); 3.2g fibre

  • 2 tsp olive oil
  • 400g chicken breast, finely diced or sliced
  • 160g (1 medium-large) onion, finely chopped
  • 100g (2 stalks) celery, finely chopped
  • 120g (1 large) carrot, finely chopped
  • 70g (1/2 cup) frozen peas, thawed
  • 1 tsp ground sage
  • 2 tbsp wholemeal flour
  • 250ml (1 cup) stock
  • 250ml (1 cup) low fat milk
  • Salt and pepper
  • 120g (about 6 largish rectangular sheets) filo pastry
  • Oil spray

Heat oven to 200°c and add a baking tray (sometimes the pie dribbles over the side so the baking tray is there to keep your oven clean). Spray a shallow pie dish with oil spray.

Heat a large non-stick frying pan to medium-high heat, spray with oil and add chicken, onion, celery and carrot. Cook for 6-8 minutes until vegetables have softened. Add peas, sage and flour and stir through well to mix in the flour. Add stock and milk and bring to a simmer. Simmer until sauce thickens (about 5 minutes), check seasoning and transfer mixture to pie dish.

Spray filo pastry and scrunch into balls, placing on top of chicken mixture. Bake for 20-25 minutes until filo is golden brown.

 

Healthy eating!

jay

facebooktwittergoogle_pluspinterestmail

home-lighten-up

Mood Food Loveheart

Blue Apron2

VIP badge (3)

Breakfast Banana SmoothieB1

In the mood for THE Best Breakfast Smoothie EVER

My girls don’t always feel like breakfast and it can be grind to get them to eat something that will

Vegetarian Spag BolB1

In the mood for Vegetarian Spaghetti Bolognese

Spag Bol. It’s a dish I grew up on. It’s the first recipe I learnt to cook by myself. It’s been my

You might like