(Serves 4)

• 2 tablespoons extra virgin olive oil

• 2 leeks, pale green and white part only, finely sliced

• 4 cloves garlic, finely chopped

• 2 tablespoon plain flour

• 500g chicken thigh fillets, cut into bite-sized pieces

• 1 cup salt-reduced chicken stock

• ½ cup milk

• 2 teaspoons Dijon mustard

• 1 teaspoon fresh thyme leaves

• ½ cup frozen peas

• 1 tablespoon lemon juice

• Freshly cracked black pepper

• 1 sheet puff pastry

• 1 egg, lightly whisked

1. Get the oven ready

   Preheat oven to 200°C. Lightly grease or set aside four 10cm ramekins.

2. Build the flavour base

   Heat olive oil in a large pan over medium heat. Add the leeks with a small pinch of salt and cook gently for 5–7 minutes until soft and sweet (not browned). Add garlic and cook for 30 seconds until fragrant.

   Leeks need time. Gentle heat draws out their natural sweetness.

3. Seal the chicken

   Place the chicken pieces and flour into a zip-lock bag. Seal and shake well to evenly coat. Cook the chicken in batches for 3–4 minutes until just sealed and lightly golden. It does not need to be fully cooked at this stage. Set aside while you build the sauce.

4. Create the creamy sauce

   Return all chicken and any resting juices to the pan. Gradually pour in the stock while stirring to prevent lumps.

   Add milk, Dijon and thyme. Simmer gently for 5–8 minutes until thickened and the chicken is cooked through.

   Stir in peas, lemon juice and black pepper. Taste and adjust seasoning.

   You’re looking for a creamy, spoon-coating consistency, thick but not stodgy.

5. Assemble

   Spoon the filling evenly into the ramekins.

   Lay puff pastry over the top, trimming excess. Press edges firmly to seal and cut a small steam vent in the centre.

   Brush with egg wash for that golden glow.

6. Bake

   Bake for 20–25 minutes or until the pastry is deeply golden and crisp.

   Rest for 5–10 minutes before serving, the filling will be molten. Serve with roasted vegetables or a fresh green salad for balance.

Snapshot!

Per serve, these chicken, leek & mustard pot pie provide 2230 kilojoules of energy and is rich in protein, delivering 38 grams to support satiety and muscle repair. It contains 28 grams of total fat, including 8 grams of saturated fat, alongside 14 grams of monounsaturated fats and 3 grams of polyunsaturated fats.

The pie provides 29 grams of carbohydrate, of which 7 grams come from naturally occurring sugars. With 7 grams of fibre, it contributes meaningfully to digestive health and fullness. Sodium sits at 496 milligrams per serve, placing it in a moderate range for a savoury, pastry-based dish.

What it means on the plate

This is a protein-rich, vegetable-forward comfort meal.

The chicken forms a strong protein anchor, supporting fullness and helping keep you satisfied well beyond the meal. The small amount of milk in the sauce adds to the creamy texture while contributing a little extra nourishment.

Leek and peas bring vegetables to the forefront, adding fibre, colour and a gentle sweetness that balances the richness of the filling. They help ensure this dish feels hearty without being heavy.

The puff pastry provides structure and that unmistakable comfort-factor. It contributes most of the fat in the dish, including saturated fat, but also delivers the golden, flaky top that makes a pie feel special.

With a good fibre contribution and moderate sodium for a savoury baked dish, this is a cosy classic that still holds its own nutritionally.

Food group balance → A classic comfort dish that still brings vegetables to the centre and delivers a strong protein anchor.

• Grains 1.1 serves (Puff pastry)

• Vegetables 2 serves (Leek, peas, garlic, thyme)

• Fruit – a tiny bit from lemon!

• Protein 1.3 serves (chicken)

• Dairy – a tiny bit from milk!

CWJ Takeaway

Comfort food doesn’t have to mean nutritionally empty. When vegetables form the flavour base and protein is front and centre, even a golden pastry-topped pie can sit beautifully within a balanced way of eating.