I did enjoy meat pies before I met my husband but I will admit I hadn’t had many different kinds. But since we have been together I have had an amazing time trying so many different varieties of pies. Eventually I will have to share the Hunter family favorite, Football Pie (chicken curry pie) but this time was going for something different. I wanted to try to take something that is often full of fat and cook it without using any fat. I wasn’t worried if I could do it, I knew with the ingredients I was going to be using that I wouldn’t need the fat to cook it in, but I was worried about the taste. There are some things that just aren’t worth eating without fat and I was afraid this would be one of them. I was pleased to discover that it was not only delicious but my husband didn’t even know it was reduced fat.
Reduced-Fat Chicken and Mushroom Pie
220g chicken breast
180g mushroom, diced small
1 onion, diced
120mL reduced sodium chicken broth
2 Tbsp corn flour (cornstarch)
50g (1 c.) peas
1 Tbsp parlsey
2 sheets of filo pastry
small amount of olive oil
The best way to cook chicken without any oil is to make sure it is still cold from the fridge. Crush some salt and pepper onto the chicken breast and place in a pre-heated, non-stick frying pan. Over medium high heat cook brown each side about 2-3 minutes per side. Then add a small amount of water and place a tight fitting lid and finish cooking until the chicken is no longer pink in the middle, about 8-10 minutes. You might have to add some more water during cooking time. When the chicken is no longer pink in the middle take it out and let it cool, but do not throw away the liquid at the bottom of the pan, you are going to use this to cook the onions.
Now to make the sauce. Heat 2 tsp of the both over medium high heat in a sauce pan, when the broth is hot add the mushrooms. The pan should sizzle when the mushrooms are added. If it doesn’t sizzle let the broth heat up longer. Coat the mushrooms with the broth and then distribute them back down until it is only one layer. Cook the mushrooms, stirring occasionally, until all the water and broth have dried. Continue cooking, stirring occasionally, until the mushrooms become golden-brown.
Once the mushrooms are done de-glaze the pan with the rest of the broth and add the parsley. Mix the corn flour with the milk and add to the mushrooms. Cook on low heat until sauce is thick.
Return to the frying pan with the liquid from the chicken and heat up the pan. Add the onions and cook until they are soft, about 5-6 minutes.
Wet the filo dough with a thin layer of olive oil. I couldn’t come up with an easy way to use filo dough without the oil, but since I had gotten this far without having to use any I felt it was okay.
In a preheated 180C (350F) oven, bake the pies for 15 minutes. Until the pastry is nice and brown. Serve with fresh steamed vegetables for a 5 WeightWatchers point meal.
#1 on 2012-Sep-03 Mon 09:13+0
#2 on 2012-May-01 Tue 05:21+0
#3 on 2012-May-01 Tue 05:20+0
#4 on 2012-May-01 Tue 05:18+0