13 March 2013
Yes, you can have pie
Today I picked up a recipe book written specifically to give you tasty, filling recipes that are low-fat and low-carb. Their chicken and ham pie is good, coming in at about 430 calories per serve but I felt it could be improved upon.
The Filo pastry is tremendous. It gives the feeling that you're having pastry without the extra calories and simple carbohydrates that puff or shortcrust pastry gives. Although it doesn't qualify as frugal cooking as breast meat is quite expensive, at the moment, it is more important for me to lose weight.
500g chicken breasts chopped into bite-sized pieces
300g wafer-thin cooked ham cut into 1cm squares
1-2 onions, chopped finely
1-2 leeks, sliced
2-4 carrots, sliced into circles
300g mushrooms roughly chopped
5ml soy sauce
200g low-fat creme fraiche
100g low-fat natural yoghurt
2-4 garlic cloves crushed
1 chicken stock cube
2 tsp plain flour
Olive oil in a pump spray
For the pastry:
4 sheets filo pastry
12.5-15ml sunflower oil
Spray a non-stick frying pan with the olive oil and put the onions in to fry, stirring until they're translucent, about 5 minutes. Add the chicken, keep stirring until all the pieces of chicken are cooked on the outside. Add the leeks and carrots and turn the heat up.
Add about 200mls of the water and crumble the stock cube and stir to dissolve. Add soy sauce and continue to cook on the high heat until the liquid has reduced by about two thirds. Transfer to a large casserole and sprinkle the flour and disperse the ham evenly over the mixture. Stir in the creme fraiche and yoghurt and season with lots of black pepper. Push the mixture down until it is evenly spread across the dish.
Pre-heat the oven to 200°c/Fan 180°c/Gas 6.
Stack the sheets of filo pastry on top of each other and cut into nine pieces. Using just the tip of a pastry brush, dip into the sunflower oil and brush both sides of the pasty. Scrunch each piece up until you've done all 36 pieces.
Arrange the scrunched pieces of pastry on the top of the mixture. Place the pie in the oven and cook for 30-35 minutes until the filo is golden on top.
Serve with green vegetable. The original recipe said to not add potatoes, but I think you need a few new potatoes to keep you fuller for longer - about 100-120g, roasted with just one spray of olive oil.
This should serve four at 331 calories per serving (without potatoes or green veg).
And just in case you're wondering, I've lost 10.1kg (22.3lbs) in 7.5 weeks.