House to be Healthy: Simple Chicken Pie

 

Obvs I didn’t eat this. But if it didn’t have the chicken in, I think it would be tasty, because you don’t need meat to make things tasty. Contrary to popular belief. If you want to make this vegetarian, avoid substitute meats, they provide little nutritionally. Add mushrooms, green beans or mini sweet corn. Mushrooms are cheapest.

Pie can be easy at its basic level, i.e bought pastry and bought chicken in white sauce. But they add lots of artificial stuff and lots of salt which is not part of this series. Pie can also HEALTHY, if it’s eaten in moderation and the if only the topping is with pastry. WHY?

  • Pastry is made flour, butter and water. Flour is a good source of carbohydrates, enjoy in moderation and have wholemeal to make it more beneficial to your diet. Butter is not great, but I think we need to get over the initial fear of unhealthy foods. PLEASE REMEMBER If you have a little in moderation, what harm can it do?
  • Chicken is protein, blah blah blah.
  • The entire recipe is filling, nourishing and comforting. Add lots of vegetables to get your quota

Ingredients

-Shop bought pastry OR

-250g flour

-125g cold butter diced

-1 tsp salt

-45 ml water

Filling

-2 chicken breasts, roasted for an hour in the oven with lemon and herbs. OR pre-cooked shredded chicken.

-1 onion

-1 carrot

-some peas and whatever vegetables you want

-25g butter

-1tbsp of flour

-1 pint of milk

-1 tsp mustrad and some white wine (optional)

Method

-For handmade pastry:

  • EITHER Put flour, salt and butter in a food processor and process until it is rubble-like. Bit by bit add the water down the feeding tube whilst processing. Stop processing when one dough ball has formed. Wrap in cling film and in leave in the fridge for 45 mins.
  • OR crumble the butter and salt into the flour until it is rubble-like. Add the water slowly, mixing the ingredients with your hands until all the mixture is combined and a dough ball can be formed. Wrap in cling film and in leave in the fridge for 45 mins.

-Pre heat oven to gas mark 6, 200 c. For the filling. In a sauce pan, fry the onions, carrots and mushrooms if using in some olive oil and seasoning, add a splash of water, cover and leave to fry, stirring once in a while.

-Meanwhile, melt the butter in  a sauce pan, once that has melted add the flour and mix well. When that begins to bubble, add the milk bit by bit, STIRRING CONTINUOUSLY, waiting until the flour has completely dissolved. Keep on stirring and bring the mixture to the boil, keep on stirring until the mixture is really thick and creamy. You might need to add a bit more flour, if so remember to keep on stirring. Add the mustard and wine. This is called white sauce.

-Add this white sauce to your onions and carrots with the chicken. Add the peas, and cover the pan on leave on a low heat.

-Take the pastry out of the fridge and unwrap it, reserving the cling film. Dust a surface with flour and put the dough ball on it. Get your cling film and place on top of your pastry and begin to roll out the  covered pastry until it covers the medium sized dish you are  using. The rolled pastry should be about 5mm-1cm thick.

-Take your filling and pour into your baking dish. Cover with the pastry, making sure it is sealed at the sides. With a knife, make two slices on the top of the pie, to let air out.

-Brush with milk, and cook in the oven for an hour or until brown. An hour minimum, so if it’s browning before an hour, turn the oven down.

1 Comment

Filed under Bread, Pastries and Pizza, How to be Healthy, Meat

One response to “House to be Healthy: Simple Chicken Pie

  1. Anthony White

    MMmm. I think you have made this for me at some time. Looks delicious. I want more!

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