Dinner High protein Recipes

Healthy Chicken Pot Pie Recipe

6th February 2017

By MACROS | Published on February 6, 2017


Minimise food prep time with this protein-rich longevity elixir that you can eat for dinner and still have plenty of leftovers for the next day’s lunch.

 

469 calories | 50g protein | 35g carbs | 12g fat | 4g fiber | 4g sugar

 

You’ll Need (serves 5)

  • 900g raw chicken breasts
  • 5 whole-wheat filo dough sheets
  • 2 tbsp olive oil
  • 1 1/2 tbsp garlic, paste or minced
  • 1 cup frozen peas
  • 3 stalks celery, chopped
  • 2 large carrots, chopped
  • 1 red onion, chopped or diced
  • 1 cup raw butternut squash, diced

Broth

  • 3 cups low-sodium chicken broth
  • 1 cup low-fat coconut milk
  • 3 tbsp arrowroot starch

Seasonings

  • 1 tbsp fresh thyme
  • 1 tbsp fresh rosemary
  • 1 tsp cumin
  • 1 egg, beaten to brush on the crust

 

Method

Step 1: Set oven to 200°C.

Step 2: Place chicken breasts on a baking sheet, then season with sea salt and pepper. Bake for about 20 minutes, or until the chicken is completely cooked and the juices from it run clear. Set aside, allow it to cool.

Step 3: While the chicken is cooking, mix the chicken broth and the arrowroot starch together in a bowl. Set aside.

Step 4: Set a skillet over medium-high heat and add olive oil. When the skillet is hot, toss in garlic, celery, carrots, onions and butternut squash. Stir the mixture and allow the carrots and celery to soften. Cook for about 10 minutes.

Step 5: Once the chicken breasts have cooled slightly, pull the chicken into pieces and then toss into the skillet. Add the seasonings and slowly add the chicken broth and starch mixture and stir.

Step 6: Pour in the coconut milk and peas, stir and bring the mixture to a boil. Cook for about 3-4 minutes, stir and then remove the skillet from the heat. If you would like the sauce to be a tad thicker you can add a few tablespoons of all-purpose wheat flour or arrowroot starch to the broth.

Step 7: Evenly divide the chicken mixture among individual baking tins (14.5cm x 8.4 cm x 4.7 cm) or add to a large 5-liter casserole dish.

Step 8: Fold the filo dough to cover the top of the individual tins and then use scissors to cut off the excess. If you’re using a large casserole dish, stack five sheets together, cover the casserole dish and then cut off the excess using scissors.

Step 9: To give the crust a nice golden color, beat an egg in a bowl and then brush the top of the filo dough with it.

Step 10: Place the individual pies on a baking sheet and bake in the oven for about 20 minutes, or until the top of the pot pie is golden brown and crusty.

Step 11: Serve and enjoy immediately. For weekly meal prep, you can freeze these individual tins to preserve the freshness. To reheat, you should defrost in the refrigerator and reheat in the oven at a low temperature.

 

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