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Lighter Chicken and Leek Pie

4 steps to a lighter chicken and leek pie

We've slimmed down this chicken and leek pie so it still has all of the comforting goodness of the original, without the extra fat, calories and carbs1. How?

  1. Skip the bottom crust. This may seem like cheating—of course a single-crust pie will be easier on the carbs. But it also means you don't have to pre-bake the bottom crust or try cutting through soggy pastry when you reheat the leftovers.
  2. Use a prepared top crust. Whether you prefer puff pastry or a regular short crust, a commercial crust is likely to be rolled out thinner than you could do on your own, saving time and calories.
  3. Switch to chicken breast. Chicken's thighs give great flavor and are hard to overcook, but the pie won't be in the oven long enough for that to matter.
  4. Leave out the cream. Using 2% milk for the thick, rich sauce further reduces the fat and calorie load.


Lighter Chicken and Leek Pie

Ingredients (serves 6)

  • 2 tbsp of olive oil
  • 1 large leek, cleaned and sliced (white and light green parts only)
  • 3 tbsp of plain flour
  • 1 cup of 2% milk
  • 1 cup of chicken stock
  • 1 tbsp of grainy mustard
  • 750 grams of cooked chicken breast, diced
  • Salt and pepper, to taste
  • 1 sheet refrigerated pie crust
  • 1 tbsp of milk, for brushing on top

 

Method

  1. Preheat oven to 400F/200C.
  2. Heat olive oil in a large pot and cook the leek for 5 to 6 minutes, until soft. Add flour and stir for one minute.
  3. Combine stock and milk, and pour slowly into leek mixture while stirring. Continue stirring until mixture boils and thickens. Stir in mustard and chicken. Season with salt and pepper.
  4. Spoon mixture into a pie plate. Place pie crust over the top and cut a few slits in the middle to let steam escape. Brush with milk.
  5. Bake about 20 to 30 minutes, until the pastry is golden.
     

Nutritional facts (per serving)1

  • Total carbohydrate 23.9 g
  • Sugars 2.5 g
  • Fiber 4 g
  • Calories 378
  • Total fat 16.2 g
  • Saturated fat 4 g
  • Protein 30.4 g
  • Cholesterol 93 mg
  • Sodium 375 mg

Reference:

1Verywell Fit (n.d). Try our recipe nutrition calculator. Retrieved from: https://www.verywellfit.com/recipe-nutrition-analyzer-4157076. Accessed July 27, 2021.

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