Chicken Curry Pot Pies

Chicken Curry Pot Pies

This Chicken Curry Pot Pie recipe is very tasty and low in fat. This makes it perfect for a mid week dinner even after a long days work.

CAL P/SERVE
318
kJ P/SERVE
1330
FAT P/SERVE
9.3g
CARBS P/SERVE
25.5g
PROTEIN P/SERVE
30.1g
SUGAR P/SERVE
5.3g
SODIUM P/SERVE
58g
FAT
%
2.6%
ENERGY RDI%
15.2%

The chicken curry mixture won't take long to cook so it makes a great after work dinner. Serve with steamed vegetables and you have a nutritious dinner..

Ingredients

  • 2 chicken breasts, chopped or shredded (we uesda BBQ Chicken)
  • 1/2 red capsicum, diced
  • 1 leek, sliced
  • 1 onion, diced
  • 1 large carrot, diced
  • 2 cloves garlic, crushed
  • 1 cup frozen peas & corn
  • 3 tsp. curry powder
  • 1 tbsp. cornflour mixed with 1/4 cup cold water
  • 1 1/2 sheets Puff Pastry (canola, not made with butter)
  • 3 cups water
  • 1 tbsp. olive oil

Method

  1. Shred your BBQ chicken and set aside, otherwise cook 2 chicken breasts and dice.
  2. Heat a pot with olive oil and saute leek and onion slowly for 10 mins, don't burn.
  3. Add capsicum and carrot and saute for a further 5 minutes.
  4. Make sure heat is down very low and stir in the curry powder.  Make sure you scrape the bottom of the pan so you don’t burn the powder. Add a little water scraping the bottom of the pan making sure the curry doesn't stick. Add garlic and cook a further minute.
  5. Add the rest of the water stirring consistently as it thickens. 
  6. Add chicken and peas and corn, let simmer for a few minutes. Stir in the cornflour mixture, this will thicken the liquid.
  7. Place ramekins on oven tray and fill them with the curry mixture, only ¾ full. 
  8. Cut each sheet of puff pastry into 4 squares and place a square on top of each ramekin.  Don’t worry if it overhangs, just press on the edge around the pie.  Dip a pastry brush in some cold milk and coat the top of pastry with the milk, this will give the pie a nice gloss when it comes out of the oven.
  9. Bake for around 15-20 mins or until golden brown.  Remember you are only cooking the pastry as the rest of the ingredients have already been cooked.
  10. Bon appetite.

Nutrition Table

Servings: 6 Serving size:346g
Average Serve Average 100g
Energy 1330 kJ 385 kJ
  318 Cal 92 Cal
Protein 30.1 g 8.7 g
Fat, total 9.3 g 2.7 g
- Saturated 2.5 g 0.5 g
Carbohydrate 25.5 g 7.4 g
- Sugars 5.3 g 1.5 g
Sodium 58 mg 17 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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