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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 carbs.1 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. 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 olive oil
1 large leek, cleaned and sliced (white and light green parts only)
3 tbsp plain flour
1 cup 2% milk
1 cup chicken stock
1 tbsp grainy mustard
750 grams cooked chicken breast, diced
Salt and pepper, to taste
1 sheet refrigerated pie crust
1 tbsp 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
Fibre  .4 g
Calories  378
Total fat  16.2 g
Saturated fat  4 g
Protein  30.4 g
Cholesterol  93 mg
Sodium  375 mg

1Verywell Fit. Try our recipe nutrition calculator. Available at: https://www.verywellfit.com/recipe-nutrition-analyzer-4157076. Accessed July 27, 2018.

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