Chicken and veg pie

There's nothing better than the pastry-topped perfection of a creamy chicken pie. Low in sodium, high in protein, and sorts three of your five daily veggie serves.

Serves: 6

Time to make: 1 hr 5 mins

Hands-on time: 30 mins

Ingredients

More weights & measures

1 tablespoon extra-virgin olive oil

1 large onion, finely chopped

1 cup chopped button mushrooms

1 small carrot, diced

600g shredded cooked chicken (leftover roast chicken is ideal)

½ cup frozen peas (defrosted)

¾ cup corn sweetcornXkernels (defrosted if frozen)

1 tablespoon flour

1½ cups reduced-salt chicken stock

½ cup reduced-fat milk

1 sheet reduced-fat puff or flaky pastry

1 egg white

6 cups steamed green veg, to serve (broccoli and green beans work well)

Instructions

Stay Awake

1 Preheat oven to 200°C. Lightly spray a shallow 6-cup pie dish with oil.

2 In a non-stick frypan heat oil over medium heat. Add onion and cook, stirring occasionally, until translucent (about 5 minutes). Add mushrooms and carrot and cook, stirring occasionally, for another 5 minutes until softened. Add chicken and remaining vegetables, then sprinkle over flour and cook, stirring, for 1 minute. Slowly pour in stock, stirring constantly to prevent lumps forming. Add milk and increase heat to bring to the boil. Reduce heat and simmer, stirring, until sauce thickens.

3 Pour filling into prepared dish. Top with the pastry sheet. Using a sharp knife, trim pastry to fit.

4 Brush pie top with egg white and bake in the oven for 25-35 minutes until golden brown. Serve pie with steamed veg.

HFG tip

A generous sprinkle of sesame seeds on your pastry top adds a little extra pizzazz.

Nutrition Info (per serve)

Calories 360 cal

Kilojoules 1500 kJ

Protein 39 g

Total fat 12 g

Saturated fat 3.5 g

Carbohydrates 21 g

Sugar 5 g

Dietary fibre 6 g

Sodium 390 mg

Calcium 87 mg

Iron 1.8 mg

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.