As we step into a new year, it's the perfect time to prioritise our health and make conscious choices about what we put on our plates. One crucial aspect of a balanced diet is ensuring an adequate intake of protein, especially for women who may lean towards a carb-heavy diet. In this blog, we'll explore the importance of protein and introduce a delicious Chicken and Leek pie recipe that will satisfy your taste buds while providing the nutrients your body needs.

The Power of Protein

Protein is an essential macro nutrient that plays a vital role in our overall health. It is the building block of our cells, muscles, and tissues. For women, getting enough protein is particularly important as it supports hormone production, aids in muscle recovery and maintenance, and promotes satiety, helping to manage weight.

Many women find themselves gravitating towards carbohydrate-rich foods, such as bread, pasta, and sweets. While carbohydrates are an important energy source, relying heavily on them can lead to imbalances in our nutrient intake. By incorporating more protein into our diets, we can achieve a better balance and support our overall well-being.

To help you incorporate more protein into your meals, I’m excited to share a mouth watering Chicken and Leek pie recipe. Packed with lean protein, vegetables,and flavourful herbs, this dish is a perfect combination of taste and nutrition. And, I’ve provided the macros if you are interested in tracking.

Chicken and Leek PieRecipe:

Serves: 4

Ingredients:

- 400g chicken breasts,raw and chopped into bite sized pieces

- 300g leeks, washed and sliced

- 250mls chicken broth, made with a stock cube

- 2 tablespoons flour

- 1 tablespoon butter(don’t panic – good fat is actually good for you)

- Salt and pepper to taste

- Herbs (such as thyme or parsley), fresh or dried (I used a big pinch of dried thyme)

- Ready rolled pastry(filo, short crust or puff – choose your favourite)

- 1 tablespoon of milk to brush the pastry

- Broccoli (steamed, toserve)

Instructions:

1. Preheat your oven to190°C (375°F).

2. In a large frying pan, heat butter over medium heat. Add the diced chicken, frying until golden brown.

3. Add the sliced leeks to the pan and cook gently until they soften.

4. Sprinkle the flour over your chicken and leek mixture and then combined well to ensure the flour coats all the ingredients.

5. Pour the stock into the pan with the leeks and chicken. Stir well and bring to a simmer until the sauce thickens and the chicken is cooked through.

6. Add the herbs to thepan, stirring to combine and season with salt and pepper to taste.

7. Transfer the chicken and leek mixture into a pie dish.

8. Cover the pie with alayer of pastry, sealing the edges and brushing with milk. Cut a few slits on the top crust to allow steam to escape.

9. Bake in the preheated oven for according to the pack instructions, or until the crust turns golden brown.

10. Remove from the oven and let it cool for a few minutes before serving with steamed broccoli.

Macros (for chicken andleek filling only):

kCalories: 168

Carbs: 5.7g

Fibre: 0.2g

Sugar: 1.8g

Fat: 4.4g

Saturated fat: 2.2g

Sodium: 259.5mg

Protein: 32.8g

By understanding the importance of protein and making conscious choices to incorporate it into our diets, we can fuel our bodies with the nutrients they need to thrive. This Chicken and Leek pie recipe is just one delicious way to enjoy a protein-rich meal while satisfying your taste buds. Let's make 2024 a year of nourishment and well-being!