Low Sodium Chicken Puff
Elevate your snack game with these irresistible Low Sodium Chicken Puffs, a delightful fusion of flaky pastry and savory chicken filling that's perfect for heart-healthy eaters! This recipe combines tender, poached chicken breast with fresh vegetables like grated carrots and green peas, lovingly folded into a creamy roux made from low-sodium chicken broth and unsalted butter. Encased in golden, crispy puff pastry squares, each bite is packed with flavor but remains light on sodium—a thoughtful twist on the classic chicken puff. With minimal prep time and simple ingredients, these elegant treats are ideal for appetizers, lunchboxes, or even casual weeknight dinners. Serve them warm out of the oven for a crowd-pleasing dish that's both nutritious and indulgent!
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Recipe Information
Ingredients
- 1 piece (approximately 200g) boneless, skinless chicken breast
- 0.5 cup low-sodium chicken broth
- 0.5 medium, finely chopped onion
- 1 small, grated carrot
- 0.5 cup (fresh or frozen) green peas
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 0.25 teaspoon freshly ground black pepper
- 0.25 teaspoon dried thyme
- 1 sheet (thawed) frozen puff pastry sheets
- 1 large (beaten) egg
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Bring the low-sodium chicken broth to a simmer in a small saucepan. Add the chicken breast and poach until cooked through, about 10-12 minutes.
Remove the chicken breast, let it cool slightly, then shred it using two forks. Set aside.
In a medium pan, melt the unsalted butter over medium heat. Add the finely chopped onion and cook until translucent, about 3-4 minutes.
Stir in the grated carrot and cook for another 2 minutes until slightly softened.
Add the all-purpose flour to the pan and cook, stirring continuously for 1 minute to form a roux.
Gradually pour in the remaining chicken broth (from poaching) while whisking to avoid lumps. Continue to cook until the sauce thickens, about 2 minutes.
Stir in the shredded chicken, green peas, freshly ground black pepper, and dried thyme. Mix well and remove from heat. Allow the filling to cool slightly.
On a floured surface, unfold the thawed puff pastry sheet and roll it out slightly to smooth the creases.
Cut the puff pastry sheet into 4 equal squares.
Place a generous spoonful of the chicken mixture into the center of each square.
Brush the edges of each square with beaten egg, then fold to form a triangle, pressing the edges to seal.
Transfer the chicken puffs onto the prepared baking sheet and brush the tops with more beaten egg.
Bake in the preheated oven for 15-20 minutes or until the puff pastry is golden brown and puffed up.
Allow to cool slightly before serving. Enjoy your low-sodium chicken puffs warm!
Nutrition Facts
Calories |
1082 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.6 g | 74% | |
| Saturated Fat | 22.7 g | 114% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 452 mg | 150% | |
| Sodium | 552 mg | 24% | |
| Total Carbohydrate | 63.0 g | 23% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 10.6 g | ||
| Protein | 80.2 g | 160% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 116 mg | 9% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1082 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
