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A Muscle Building Chicken Mushroom & Veg Pie
A great tasting healthy pie enriched with protein
In honour of Pi Day here's a delicious flavoursome pie recipe. This pie is low in fat, enriched with protein and includes good carbohydrates for energy and overall health.
Ingredients2 tbsp olive oil3 chicken breasts, skin and bone removed150g button mushrooms, quartered1 small onion, chopped1 garlic clove, finely chopped10g low fat butter2 tbsp plain flour, plus extra for dusting300ml/½ pint skim milk200ml/7fl oz chicken stockfreshly grated nutmeg, to tastefreshly ground white pepperpinch saltsmall handful fresh parsley, chopped1 cup carrots cut into small pieces 1/2 cup celery cut into small pieces 1/2 cup onion cut into small pieces 1 organic potato chopped 1/2 cup fresh or frozen peas500g/1lb 2oz ready-made short-crust pastry1 free-range egg, beaten
DirectionsPreheat the oven to 200C/400F/Gas 6.Heat the oil in a frying pan, add the chicken and fry until the chicken begins to turn white.Add the mushrooms and vegetables and continue to fry until the chicken is golden-brown.Remove the chicken, veg and mushrooms from the pan and set aside. Add the onion and garlic to the same pan and fry for 2-3 minutes or until softened. Remove from the heat and set aside with the chicken and mushrooms.Melt the butter in a saucepan, stir in the flour and cook for about three minutes, stirring constantly until it has formed a thick smooth paste.Mix the milk and stock together in a jug, then add the nutmeg, white pepper and salt, to taste. Pour the liquid slowly into the flour mixture, whisking all the time until smooth. Simmer over a gentle heat, stirring constantly, for about five minutes or until the sauce has thickened.Stir in the chopped parsley and pour the sauce over the chicken and mushroom mixture. Mix well, then spoon into a pie dish and leave until completely cool.Roll out the pastry on a lightly floured surface until it is the thickness of a pound coin. Brush the edges of the pie dish with beaten egg, lay the pastry on top, press down the edges and trim. Brush the top of the pie with beaten egg and cut some leaf shapes out of the left-over pastry to decorate the top of the pie.Make two or three slits in the top of the pie to allow steam to escape and then bake in the oven for 20-25 minutes or until golden-brown on top.
Yields 6 servings
Nutritional information (per serving)Calories - 303kcal Protein - 37gCarbs - 22.8g
Fat - 4.9g