For a special occasion you may want to try our delicious Leek and Dill Chicken Stew. Why not turn it into a beautiful pastry topped pie for the family this Winter?
Filo pastry is the lowest calorie option at approximately 50 calories per sheet. This is because it’s made from flour and water alone. You - the cook - then control how much fat is used when adding olive oil to the sheets before cooking. By placing pastry on the top of the pie, not the underneath, you can also greatly reduce the calories - but not the enjoyment!
Preheat the oven to 180° and multiply the ingredients to match how many people you intend to cook for. Follow the directions in the recipe up until the final step of simmering. Rather than simmering on the stove the ingredients will continue to cook in the oven while the pastry is browning.
Place your stew in an oven proof dish and top your pie with approximately 6 sheets of filo. You can use an olive oil spray or lightly brush the oil between the sheets of pastry. You can choose to skip oiling some sheets to reduce the calories further if you like. Don’t be heavy handed - you only need a small amount. Adding oil to the top does help to create crispness and a golden colour though. Slightly fan the sheets or lightly scrunch them as you add each piece.
Once in the oven it should take approximately 20 - 30 mins for the pastry to crisp up and brown and give the chicken time to cook through.
Here’s a few tips when using filo pastry.
- Defrost filo completely in the fridge for 24hrs. If possible let it get to room temperature before unfolding and cooking.
- Remove from packaging and prepare filo right when you’re ready to use it - not before.
- Keep your hands dry.
- Don’t worry if it breaks - it doesn’t need to look perfect.
Leek & Dill Chicken Stew
1 Serving 390 Cal
- 2 medium Baby Potatoes
- 20 g Leek
- 1 Celery Stick
- 0.5 Carrot
- 100 g Chicken Breast
- 1.5 tsp Olive Oil
- 0.5 cup Skim Milk
- 3 g Chicken Stock Cube
- 1.5 tsp Cornflour
- 0.5 tsp Dried Dill
- 1 tsp Dijon Mustard
Quarter baby potatoes and steam until tender. The quickest way is in the microwave - in a bowl with a small amount of water.
Thinly slice leek into rings - using the white part of the vegetable - discard the green leaves.
Thinly slice celery.
Halve carrot lengthways - then cut into thin semi circles.
Add oil to hot pan and soften leek & celery approx. 3 mins.
Add steamed potato to pan and brown for 2 - 3 mins.
Add chicken pieces - seal and brown approx. 3 mins.
Combine milk, chicken stock and cornflour. Stir well and pour into pan.
Allow to boil - then reduce heat to a simmer.
Sprinkle in dill and season with salt and pepper.
Stir through Dijon mustard.
Continue cooking - stirring occasionally - on simmer for approx. 15 mins - until chicken is cooked through and carrot is tender.