Traditional chicken pies often come with a rich, buttery crust, but we’ve given this classic dish a lighter twist by using phyllo pastry for a crispy, flaky top while keeping it packed with wholesome veggies.
This healthy version of a classic comfort dish is made better for you in the following ways:
- Using lean meat that is healthier for your heart. You can make this dish vegetarian by simply swapping the chicken for mushrooms or tofu.
- Packing the pie dish with vegetables that offer a mix of nutrients and fibre. You could swap the broccoli for cauliflower or add in other veg, such as diced aubergine or peppers.
- Using a light phyllo crust gives you the crispy crunch of pastry without the extra calories and richness that puff pastry and other traditional pie pastries have.
- Using a dairy-free milk such as soya or almond will also be lower in calories (sugar and fat).
Feeding a crowd? Serve slices of this pie alongside this raw, green crunchy salad: https://medshieldmovement.co.za/raw-crunchy-spring-green-salad/
What You Need:
- Olive oil
- 500g skinless, boneless chicken thighs or breast, cut into bite-sized pieces
- 1 brown onion, diced
- 2 cloves garlic, finely chopped
- 2 carrots, peeled and diced
- 2-3 baby marrows, diced
- ¼ broccoli head, diced
- 1 cup frozen baby peas
- 1 tsp each: dried thyme and rosemary
- 1 tbsp maizena (cornstarch)
- 1 cup low-sodium chicken stock
- ½ cup milk (or soya milk)
- 6 sheets of phyllo pastry
- Salt and freshly ground black pepper, to taste
Method:
1/ Preheat your oven to 180°C.
2/ In a large pan, heat 1 tbsp olive oil and chicken pieces and cook until just fully cooked through and golden on the edges. Remove the chicken pieces and set aside.
3/ In the same pan, add another tbsp of olive oil and sauté the onion, adding the garlic after 2 minutes. Sauté for a further 3 minutes before adding in the vegetables and herbs. Cook until the vegetables are tender (about 5-7 minutes).
4/ Sprinkle the cornstarch over the vegetables to coat and then pour in the chicken broth, stirring to avoid lumps. Allow the mixture to simmer and thicken slightly. Pour in the milk and gently stir while simmering over a low heat. Then add the chicken back into the dish, mixing until well-combined.
5/ Transfer the chicken mix into a large baking dish to make the pie.
6/ Lay one sheet of phyllo pastry on a clean surface and lightly brush with olive oil. Layer the next sheet on top and repeat until you have 6 layers of phyllo. Gently place the phyllo sheets on top of the pie filling, tucking in the edges or allowing them to hang over the sides for a rustic look.
7/ Place the pie in the oven and bake for 15-20 minutes, until the pastry is golden and crispy. Remove and allow to cool slightly before serving.
Looking for another healthy version of a classic comfort meal? Try this veggie shepherd’s pie: https://medshieldmovement.co.za/cosy-weeknight-meals-vegetarian-shepherds-pie/