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Chicken and leek filo pot pies
Try this low-calorie, dairy-free chicken and leek filo pie as a tasty midweek dinner, on the table in 30 minutes. It includes three-and-a half of your 5+ a-day vegetable serves, is high in fibre and protein, and is diabetes friendly with a vegetarian option.
Serves: 4
Time to make: 30 mins
Ingredients
- 1 bunch broccolini or small head of broccoli
- 500g chicken breast fillets, cut into 2.5cm pieces
- 2 leeks, rinsed well, thinly sliced
- 1 tablespoon fresh thyme leaves
- 2 tablespoons plain flour
- 1 cup reduced-salt chicken stock
- ½ cup frozen peas
- 4 sheets filo pastry
- 2 cups Brussels sprouts, trimmed, halved
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Instructions
- Preheat oven to 200°C. Line a baking tray with baking paper.
- Thinly slice broccolini stems and reserve the tops. Spray a large saucepan with oil and set over a medium-high heat. Cook the chicken and leek, stirring, for 5 minutes, or until the chicken is browned and the leek softens. Add thyme leaves and cook, stirring, for 1 minute, or until fragrant.
- Add broccolini stems and flour to pan. Stir to coat. Add stock and 1/2 cup water and bring to the boil, stir well. Reduce heat and simmer for 5-7 minutes, or until sauce thickens and chicken is cooked through. Stir in peas.
- Meanwhile, place a sheet of filo on a work surface. Starting at one long side, roll the filo to form a log. Coil log into a spiral. Place on prepared tray, spray with oil and repeat process with remaining filo to make 4 spirals. Bake for 10 minutes or until golden and crisp.
- Heat a wok or large frying pan over medium-high, lightly spray with oil and stir-fry Brussels sprouts for 1-2 minutes. Add a splash of water to create steam then add broccolini tops. Stir-fry for a further 2-3 minutes. Add a little more water and cook until veges are just tender. Divide chicken mixture among 4 bowls. Top with filo spirals and serve with veges.
Variations
Make it vegan: Use vegan stock and chicken-style strips or firm, cubed tofu instead of chicken.
HFG tip
The cooked chicken filling is suitable to freeze at the end of step 3.
Nutrition Info (per serve)
-
Calories 387cal
-
Kilojoules 1620kJ
-
Protein 37g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 30g
-
–Sugars 12g
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Dietary fibre 11g
-
Sodium 300mg
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Calcium 120mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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5 comments on Chicken and leek filo pot pies
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Are the Brussel sprouts in the ingredient section a typo or have they been forgotten in the method?
Hi Simone
Thanks for your question. The Brussels sprouts are wok-fried in step 5. They were just referred to as ‘sprouts’ so I’ve added ‘Brussels’ to that to make it clearer. Hope that helps.
Warm regards
Jenny, Healthy Food Guide editor
At what stage do you add the peas?
Hi Sally
Thanks for your question. The peas are added at the end of step 3.
Warm regards
Jenny, Healthy Food Guide editor
Oops, I wanted to give this recipe 4 stars, not just 2. So easy to prepare, and tasty. Made without the brussel sprouts this time, still yum.