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Servings: 1
17 g protein
67 g carbs
8 g fat
404 kcal
Chicken has many health benefits attached to it. In fact, it contains healthy protein that is considered extremely beneficial for your body. Eating chicken on a regular basis helps build muscles and increases your appetite. Besides this, chicken is good for your heart and therefore keeps away all the risks associated with heart diseases. The high percentage of calcium and phosphorous present in chicken ensures it is good for your bone health. For children, chicken present a wonderful opportunity to grow normally and quickly. Other benefits of chicken include stress relief and improved immunity levels. Eating egg whites have known to lower blood pressure levels in your body considerably. The high protein content in it is required for muscle growth and for maintaining heart health.
Ingredients for Prepare servings servings with these ingredients
- 1 x fl oz Lemon juice, rawozPer serving 0 g protein 1g carbs 0 g fat
- 2 x tsp Oil, olive, salad or cookingozPer serving 0 g protein 0g carbs 2 g fat
- 0.5 x tsp Salt, tableozPer serving 0 g protein 0g carbs 0 g fat
- 1 x piece Egg white beatenozPer serving 3 g protein 0g carbs 0 g fat
- 0.2 x tsp Spices, pepper, blackozPer serving 0 g protein 0g carbs 0 g fat
- 2 x cup Milk, reduced fat, fluid, 2% milkfat, without added vitami..ozPer serving 4 g protein 6g carbs 2 g fat
- Unsalted butterozPer serving 0 g protein 0g carbs 1 g fat
- 1 x tbsp, chopped Basil, freshozPer serving 0 g protein 0g carbs 0 g fat
- 1 x tsp Spices, sage, groundozPer serving 0 g protein 0g carbs 0 g fat
- All-Purpose FlourozPer serving 1 g protein 8g carbs 0 g fat
- 2 x cup shredded leftover chickenozPer serving 8 g protein 41g carbs 1 g fat
- 2 x 1 side roasted root vegetablesozPer serving 1 g protein 12g carbs 1 g fat
Per serving
kcal
g protein
g carbs
g fat
Instructions
- Set the oven temperature to 425 degree Celsius. Start rolling out the puff pastry of uniform thickness and then cut them into rounds so that they can easily fit into ovenproof bowls. Keep these bowl in the fridge covered.
- Place a saucepan over medium heat and melt some butter in it. Then add little flour and whisk the ingredients for a minute.
- Now slowly add milk and whisk simultaneously under simmer condition.
- Once the mixture has uniformly thickened, start adding lemon juice, pepper, salt, basil, vegetables and chicken. Transfer this mixture evenly across the ovenproof bowls. Top each of these bowls using pastry. While doing so, gently press the edges of the bowl to form a seal. Now use egg white for brushing the top layer of the pastry.
- Now arrange the pot pies over a baking sheet and bake them until they turn golden brown. Serve immediately.
Nutritional Facts
per 1 serving size (unscaled)
Amount Per Serving
Calories 404 kcal
Calories from Fat 72
% Daily Values*
Total Fat 8 g
11.43%
Saturated Fat 1.83 g
7.63%
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 2.15 g
Cholesterol 10 mg
4%
Sodium 349 mg
15.17%
Potassium 187 mg
Total Carbohydrate 67 g
21.61%
Dietary Fiber 0.1 g
0.31%
Sugars 6.41 g
7.12%
Protein 17 g
Vitamin A 4.22%
Vitamin C 3.75%
Calcium 15.2%
Iron 0%
* Nutritional Values are estimated and may vary
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