More Useful Stuff
Save 40 minutes and 29 grams of fat by using pre-rolled filo pastry in place of the usual shortcrust.
“You can also cook the chicken without using oil if it’s straight out of the fridge,” says sports nutritionist Ian Marber. “Just add some water after 2 minutes cooking then let it simmer for 5 minutes before adding the mushrooms. Use low-fat crème fraîche to make the sauce; it gives a better consistency and you don’t need a butter-laden roux, saving another 8g fat.”
Your typical Chicken Pie: Calories 865 = 3 607 Kilojoules
The MH Chicken and Mushroom Pie Recipe: Calories 550 = 2 293 Kilojoules
Chicken Phyllo Pie Recipe
2 cups chicken stock
1/3 cup white wine
2 garlic cloves, finely chopped
3 thyme sprigs
1 parsley sprig
4 medium carrots, peeled and diced
4 skinless chicken breasts
4 leeks, sliced
2 tbsp cornflour, mixed with 2 tbsp water
3 tbsp crème fraîche
1 tsp Dijon mustard
1 tbsp chopped parsley
3 sheets of phyllo pastry
1 tbsp olive oil
Heat oven to 200°C
Pour the stock and wine into a large pot.
Add the garlic, thyme, parsley sprig and carrots.
Bring to the boil then lower the heat and simmer for 3 minutes.
Place the chicken in the stock, grind over some pepper, cover and simmer for 5 minutes
Scatter the leek slices over the chicken, cover again then gently simmer for 10 more minutes.
Remove from the heat and let the chicken sit in the stock for about 15 minutes.
Strain the stock into a jug – you should have 500ml (if not, make up with water). Tip the chicken and vegetables into a large casserole dish and discard the herb sprigs.
Pour the stock back into the pot and slowly add the cornflour mix, stirring to combine.
Return the pan to the heat and bring to the boil, stirring constantly, until thickened.
Remove from the heat and stir in the crème fraîche, mustard and chopped parsley.
Season with pepper.
Tear or cut the chicken into chunky shreds.
Pour the sauce over the chicken mixture and stir everything together.
Brush each sheet of phylo pastry with the oil.
Layer on top of the filling, lightly scrunching the phyllo up so it doesn’t lie completely flat and tuck the edges into the sides of the dish
Place the dish on a baking sheet, then bake for 20-25 minutes or until the pastry is golden and the sauce is bubbling.
29g less fat!