“God somehow makes sure that in International Rugby, nobody wins ALL the time” – Bob Dwyer
This Chicken and Leek Pie was a delicious dish after a hard weeks #marathon training.
Chicken contains lots of good protein and is more resourceful than Beef or any red meats. In addition it is also low in fat and very lean and consequently is a great source of low fat protein.
You are also getting huge amounts of iron in this dish from the leeks and mushrooms.
The only source of fats in this pie are a little in the #pastry but after putting in nearly 50 kilometres in the week then the pastry acts as good fats as it will get converted in to glucose in order to replenish the low stores from the long runs.
25g Butter ( 184.25 Calories, 20.5g Fat, 0g Carbs, 0.25g Protein)
2 Large leeks, finely chopped ( 46 Calories, 2g Fat, 6g Carbs, 4g Protein)
25g Self Raising flour ( 83.75 Calories, 0.25g Fat, 17.5g Carbs, 2.5g Protein)
150ml Apple Juice ( 54 Calories, 0.5g Fat, 0g Carbs, 0g Protein)
225ml Chicken Stock with Water ( 18 Calories, 0g Fat, 0g Carbs, 4g Protein)
125g Mushrooms ( 16 Calories, 1g Fat, 0g Carbs, 2g Protein)
1 tbsp Mustard ( 10 Calories, 1g Fat, 1g Carbs, 1g Protein)
1 tbsp Creme fraiche ( 110 Calories, 12g Fat, 1g Carbs, 1g Protein)
250g Cooked Chicken Breast; sliced ( 282 Calories, 4g Fat, 2g Carbs, 60g Protein)
Puff Pastry ( 438 Calories, 26g Fat, 42g Carbs, 8g Protein)
1) Slice the chicken breasts in to cm slices and cook in a little oil for about 5-8 minutes on a medium heat until the Chicken is white and cooked through but not browning or burnt. Set aside.
2) Melt the butter in a frying pan or wok and add the leeks and mushrooms, frying them until they begin to soften.
3) Once the leeks and mushrooms have softened, add the flour, apple juice and chicken stock. Bring all this to the boil then add the mustard and creme fraiche.
4) Add the cooked chicken and simmer all together on a low heat for 10 minutes.
5) Put all the mixture in to an ovenproof baking pie tin or dish, season with salt and pepper then add the puff pastry on top, ensuring you cut all the excess pastry off around the tins edges with a knife or fork but at the same time ensuring all edges are sealed and the pastry covers the majority of the top of the mixture.
6) Brush the top of the pastry with a little milk and bake in the oven for 35 minutes on 200C/ Gas Mark 6.
7) Serve with Vegetables and Mashed Potato.