Healthy Chicken Pie
I wanted to make a healthier pie, and wanted to experiment with a lighter pastry that wasn’t as calorific. I haven’t used filo pastry a lot, and I have cheated by not making my own. However, I wanted this dish to be easy and quick to make, which I think appeals to most people juggling busy lives, mine included. I think this pie works really well, and without having a load of stodge, so you can eat it with a salad in the summer time.
I have put this in my ‘happy Foods’ category because once you have eaten it, you will feel proud of yourself that you have avoided the usual stodge, and opted for this lighter version. Being rich in protein with some nutrient dense with lower carb vegetables will also help sustain your blood sugar levels, helping you feel fuller for longer.
Ingredients (takes approx. 40 minutes or less)
(Serves 4-6 people)
4 chicken breasts
1 tbsp olive oil
1 tsp butter
½ tsp Dijon mustard
2 handfuls of kale
1 tbsp. plain flour
125ml white wine (or cider)
100g crème Fraiche
½ teaspoon of turmeric
5 sheets of filo pastry
200ml chicken stock
a handful of fresh tarragon, or a couple of teaspoons of dried.
a little milk for glazing (approx. 1 tbsp.)
Pre-heat your oven to 180 degrees’/gas mark 4
Prepare the veg, peel and chop the carrot and break up the broccoli into florets and tear up the kale into smallish pieces
Steam the veg over some boiling water until al dente
Meanwhile cut the chicken into chunks and coat it in the flour and the turmeric
Heat 1 tbsp. olive oil in a pan and cook the chicken, adding a little of the stock to stop the chicken sticking to the pan, and then add the remaining stock.
Once the chicken is cooked through add the wine and the steamed veg and mix together.
Add the tarragon and stir through the crème Fraiche
Place your chicken mixture in an oven proof dish
Roughly crumple up your filo pastry sheets and place them on the top of your chicken, making sure all the top is covered.
Glaze with your milk and place in the oven for approx. 20-25 minutes
Serve with Jersey Royals, fresh mint or salad.