🟩 Chicken and Leek Pasta Bake

Serves: 6
Freezer-Friendly: Yes — freezes well.
Serving Suggestion: Pair with suitable side vegetables or a fresh salad.

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Chicken Base

• 250 g chicken mince (or 2–3 skinless chicken breasts, pulsed in a food processor until coarsely minced, not pureed)
• 2 cloves garlic, finely chopped
• 2 leeks, sliced
• 1 tbsp chopped chives
• Salt, to taste
• 1 tbsp suitable oil (e.g. rice bran or non-GM canola)
• 3 cups cooked gluten-free small pasta (or regular macaroni, if tolerated)

Method:

1. Heat oil in a large pan. Sauté garlic and leek until softened (about 6 minutes).
2. Add chicken mince and salt. Cook, breaking up lumps, until browned through.
3. Stir through cooked pasta and set aside.

(Optional: If using shallot, cook it with the garlic and mince.)

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Sauce

• 1 tbsp butter
• 1 tbsp plain flour (standard or gluten-free)
• 1 cup A2 milk (or other tolerated milk)
• ½ cup filtered water
• ⅓ cup sour cream (or cream cheese)

Method:

1. In a small saucepan, melt butter. Stir in flour to form a roux, cooking until bubbling.
2. Season lightly with salt and cook for 1 minute more.
3. Gradually whisk in milk and water, stirring until smooth.
4. Add sour cream or cream cheese. Stir until melted and combined.
5. If sauce is too thick, thin with a little extra water.

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Assembly & Topping

• 1 cup breadcrumbs (homemade gluten-free, or standard if tolerated)

Method:

1. Preheat oven to 180°C (350°F).
2. Combine chicken-pasta mixture with sauce and spread into a buttered or sprayed ovenproof dish.
3. Sprinkle with breadcrumbs.
4. Bake for 25–30 minutes, or until golden and crunchy on top.

Dietary Notes

• Gluten-free: Use GF pasta, flour, and breadcrumbs.
• Dairy-free: Swap butter, milk, and sour cream for dairy-free alternatives.
• Food intolerance: RPAH Low–Moderate depending on ingredient choices (leek/shallot = moderate).
• Migraine diet: Fresh chicken is low-amine. Leek and garlic can be tolerated by some, but are common migraine triggers for others — omit or reduce if needed. Avoid aged cheese in the topping.
• Carb balance: Pasta is the main carb here. Pairing it with protein (chicken) and fibre (leek/side veg) helps slow energy release and reduce spikes.
• Calories: ~420–450 kcal per serve (based on 6 serves, using GF pasta, sour cream, and GF breadcrumbs).