High proteinHigh carb

Chicken & Leek in White Sauce

A pie filling good enough to eat without the pastry.

45 min Serves 2 Stove, Frying pan, Saucepan

Per serving

742

kcal

59.5 g

protein

72.7 g

carbs

23.4 g

fat

8 g protein per 100 kcal · 5.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Chicken breast300 g
  • Leek250 g
  • Semi-skimmed milk350 g
  • Butter35 g
  • Plain flour30 g
  • Potato350 g
  • Mustard(optional)10 g

Method

  1. 1Boil and mash the potatoes.
  2. 2Sweat the leeks in butter, add the diced chicken and cook through.
  3. 3Flour in, then milk in stages until thick. Mash on the side or on top.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

MashingShow

Mash while the food is hot and well drained — cold or watery food turns gluey.

  1. Drain well and let it steam in the colander for a minute to dry off.
  2. Put it back in the warm pan and press down repeatedly with a masher or fork until smooth.
  3. Add butter or milk a little at a time and season to taste.
Cutting raw chicken into piecesShow

Pieces the same size cook in the same time — which is how you avoid some being dry and others raw.

  1. Use a separate board for raw meat if you have one. Don't rinse the chicken.
  2. Trim off any white stringy bits or fat.
  3. Strips: slice across the breast about 1 cm thick. Cubes: cut strips about 2–2.5 cm wide, then cut across them.
  4. Afterwards, wash the board, knife and your hands in hot soapy water before touching anything else.
Thickening a sauce by cooking it downShow

Letting a sauce bubble with the lid off lets water escape as steam, so it gets thicker and tastier.

  1. Take the lid off and keep it at a lively simmer.
  2. Stir every minute or two, scraping the bottom — it catches more easily as it thickens.
  3. Season at the END, because the salt concentrates as the liquid goes.

Ready when: It coats the back of a spoon, and a line drawn through it with your finger stays clear.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.