Chicken and vegetable pie
Packed with flavour, this low-calorie chicken and vegetable pie is just the thing for a cold winter’s night.
Serves: 6
Time to make: 40 mins
Total cost: $16.98 / $2.83 per serve
(at time of publication)
Ingredients
- olive spray oil
- 1 sheet reduced-fat puff pastry
- 1 small onion, chopped
- 1 leek, thinly sliced
- 1 carrot, diced
- 2 cloves garlic, chopped
- 500g skinless chicken breasts, diced
- 10 button mushrooms, sliced
- 1½ cups skim milk
- 3 tablespoons flour
- 2 teaspoons chicken stock powder
- 1 egg white, lightly beaten
Instructions
1 Preheat oven to 180°C. Spray oil in a ceramic pie dish. Trim sheet of pastry to make top slightly larger than the dish.
2 Spray oil in a frying pan over a medium heat. Add onion, leek, carrot and garlic. Cook until soft. Add chicken and mushrooms. Cook for 5 minutes.
3 Whisk milk, flour and stock in a bowl with a fork. Pour milk mixture into frying pan with chicken mixture and allow to thicken while stirring.
4 Spoon mixture into pie dish. Brush a little egg white around top edge of dish, and place pastry over top. Use remaining egg white to glaze pie top. With a fork, prick a few holes into the pie. Bake for 15 minutes or until pastry is golden.
Nutrition Info (per serve)
-
Calories 241cal
-
Kilojoules 1010kJ
-
Protein 25g
-
Total fat 7g
-
–Saturated fat 3g
-
Carbohydrates 20g
-
–Sugars 6g
-
Dietary fibre 2g
-
Sodium 360mg
-
Calcium 120mg
-
Iron 1mg
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 Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
