Friday, 22 March 2013

Healthy Cauliflower Crusted Chicken Pie

Pie is such a comfort food. Here is a low fat and low carb adaption of the classic dish, chicken pie.

Per serve which is 1/5th of the pie, it contains 240 calories, 7g of fat, 13g carbs and 34g protein. Compare this to a normal chicken pot pie which has 484 calories, 29g fat, 42g carbs and 13g protein, sacrificing the pastry in this recipe is all worth it.

The crust is made of cauliflower which has been pulsed in a food processor until it resembles 'rice' like grains. The 'crust' gives this pie a different texture compared to the filling, as does pastry, satisfying that crunch that you just don't get from a casserole.



Healthy Cauliflower Crusted Chicken Pie
Serves 5

Ingredients

For the Filling

1 tbsp olive oil
2 garlic clove, crushed
500g chicken breast fillets, diced
1 medium zucchini, chopped
1 medium carrot, peeled, chopped
200g cup mushrooms, sliced
2 cups chicken stock
2 tablespoons gluten-free cornflour
1/4 cup fresh tarragon leaves, finely chopped
2 tbs dijon Mustard
1 tbs honey
1/3 cup natural yoghurt
Seasoning to taste

For the Crust

1 head cauliflower, florets cut off.
2 tbs milk
1 tbsp horseradish 
1 tbsp natural yoghurt
1/2 cup reduced fat tasty cheddar cheese, grated

Instructions

1. For the filling: brown the chicken in a large pan over medium heat with the half the oil until all sides have been evenly browned. Remove from pan.

2. Add the veggies, garlic and remaining oil to the pan and over medium-low heat stir the vegetables until softened, 3-5 minutes.

3. Return the chicken to the pan and add 400mls of the stock, the tarragon, mustard, seasoning and honey.

4. Mix the cornflour with the remaining 100ml of stock, forming a paste, being careful to smooth out any lumps. Add this paste to the pan and bring the mixture to the boil.

5. Once bubbling, reduce the heat to low and continue to stir the chicken filling until the sauce has thickened, about 5 min. Once thickened turn off the heat and stir through the yoghurt. Transfer this mixture to a large oven safe pie dish.

6. For the crust: Preheat your oven to 200 degrees Celsius. Place the cauliflower florets into a microwave safe bowl with the milk. Microwave on high for 6-10 min, stirring every 2 minutes, until the cauliflower feels soft.

7. Transfer the cauliflower to a food processor and blitz on high until it resembles 'rice.' Place the blitzed cauliflower back into the bowl, adding the horseradish, salt and pepper and yoghurt. Stir to combine.

8. Now using a spatula, spread the cauliflower mixture over the filling. You want the crust to be level and about 1cm thick. My cauliflower was quite big so I had left over crust mixture. Now transfer the pie to the preheated oven and cook for 25min, or until the  crust turns a light shade of golden brown. Remove from the oven and serve.

 

20 comments:

  1. https://www.google.co.jp/search?q=%22comment%22%20site%3Ahttp%3A%2F%2Fwww.brookes-kitchen.com%2F&ei=zMcGVPfOEMG78gXZqYKgDg&start=10&sa=N&ion=1&biw=1440&bih=799&cad=cbv&sei=_8cGVKGJCMni8AWX4YHIDg&rct=j#q=%22comment%22+site:http://www.brookes-kitchen.com/&start=20
    http://www.brookes-kitchen.com/2013/04/paleo-fig-crumbles.html?showComment=1409730537108#c8621165999547317784
    http://www.brookes-kitchen.com/2013/03/berry-banana-smoothie.html
    http://www.brookes-kitchen.com/2013/04/grilled-asparagus-with-caesar-aioli.html
    http://www.brookes-kitchen.com/2013/03/coq-au-vin-ma-variete-preferee.html
    http://www.brookes-kitchen.com/2013/03/pumpkin-protein-granola.html
    http://www.brookes-kitchen.com/2013/04/slow-cooker-beef-minestrone-soup.html
    http://www.brookes-kitchen.com/2013/04/healthier-carrot-cake-with-lime-cream.html
    http://www.brookes-kitchen.com/2013/03/healthy-cauliflower-crusted-chicken-pie.html
    http://www.brookes-kitchen.com/2013/03/chipotle-deviled-eggs-with-homemade.html
    http://www.brookes-kitchen.com/2013/03/mini-salted-caramel-chocolate-cake.html
    http://www.brookes-kitchen.com/2013/07/healthy-low-carb-pizza-crust.html
    http://www.brookes-kitchen.com/2013/07/healthy-low-carb-pizza-crust.html
    http://www.brookes-kitchen.com/p/about-me.html
    http://www.brookes-kitchen.com/2013/08/healthy-fruit-leather-aka-rollups.html
    http://www.brookes-kitchen.com/p/reviews-and-ramblings.html
    http://www.brookes-kitchen.com/p/blog-page_18.html
    http://www.brookes-kitchen.com/2013/03/i-dont-know-what-in-particular-made-me.html
    http://www.brookes-kitchen.com/2013/04/crock-pot-blueberry-morning-oats.html
    http://www.brookes-kitchen.com/2013/03/grain-free-beef-and-veggie-cabbage-rolls.html
    http://www.brookes-kitchen.com/2013/03/black-bean-protein-brownies.html
    http://www.brookes-kitchen.com/2013/03/today-we-had-party-at-work-for-our.html
    http://www.brookes-kitchen.com/2013/05/chicken-soup-for-soul.html
    http://www.brookes-kitchen.com/p/blog-page.html
    http://www.brookes-kitchen.com/2013/05/chicken-soup-for-soul.html
    https://www.google.co.jp/url?sa=t&rct=j&q=&esrc=s&source=web&cd=22&ved=0CCQQFjABOBQ&url=http%3A%2F%2Fwww.brookes-kitchen.com%2Fp%2Fblog-page.html&ei=HMgGVI6wNpKA8QWo4oKIBw&usg=AFQjCNEsGJh_0OrMGgnuzPgrN7U-jjJYTQ&sig2=udoheGwC1tL3ljoLrcOjbg&bvm=bv.74115972,d.dGc&cad=rja
    https://www.google.co.jp/url?sa=t&rct=j&q=&esrc=s&source=web&cd=23&ved=0CCsQFjACOBQ&url=http%3A%2F%2Fwww.brookes-kitchen.com%2F2013_03_01_archive.html&ei=HMgGVI6wNpKA8QWo4oKIBw&usg=AFQjCNFVmtC2Lz9_nJ9Uy38Stv3vFuTxmQ&sig2=rNyRRIBZ2_6ObywJi5CzEA&bvm=bv.74115972,d.dGc&cad=rja
    https://www.google.co.jp/url?sa=t&rct=j&q=&esrc=s&source=web&cd=24&ved=0CDMQFjADOBQ&url=http%3A%2F%2Fwww.brookes-kitchen.com%2F2013%2F05%2Fbar-searching-in-melbourne-new-gold.html&ei=HMgGVI6wNpKA8QWo4oKIBw&usg=AFQjCNFxU4cHVE_PSsEB0iDizPKHVO9CkA&sig2=koMw5IGVpsrwLdH8qXmrNA&bvm=bv.74115972,d.dGc&cad=rja

    ReplyDelete
  2. green bay packers, http://www.greenbaypackersjersey.us/
    new orleans saints, http://www.neworleanssaintsjerseys.us/
    oakland raiders, http://www.oaklandraidersjerseys.us/
    philadelphia eagles, http://www.philadelphiaeaglesjersey.us/
    san francisco 49ers, http://www.sanfrancisco49ersjerseys.us/
    atlanta falcons, http://www.atlantafalconsjersey.us/
    dallas cowboys, http://www.dallascowboysjersey.us/
    indianapolis colts, http://www.indianapoliscoltsjersey.us/
    kansas city chiefs, http://www.kansascitychiefs.us/
    miami dolphins, http://www.miamidolphinsjersey.com/
    minnesota vikings, http://www.minnesotavikingsjersey.us/
    new england patriots, http://www.newenglandpatriotsjerseys.us/
    new york giants, http://www.newyorkgiants.us/
    new york jets, http://www.newyorkjetsjersey.us/
    pittsburgh steelers, http://www.pittsburghsteelersjersey.com/
    seattle seahawks, http://www.seattleseahawksjersey.us/
    washington redskins, http://www.washingtonredskinsjersey.com/
    arizona cardinals, http://www.arizonacardinalsjersey.us/
    baltimore ravens, http://www.baltimoreravensjerseys.us/
    denver broncos, http://www.denverbroncos.org/
    chicago bulls, http://www.chicagobullsjerseys.net/
    cleveland cavaliers, http://www.cavaliersjerseys.net/
    golden state warriors, http://www.warriorsjersey.com/
    los angeles lakers, http://www.lakersjerseys.us/

    ReplyDelete
  3. JIANBIN0924
    green bay packers, http://www.greenbaypackersjersey.us/
    new orleans saints, http://www.neworleanssaintsjerseys.us/
    oakland raiders, http://www.oaklandraidersjerseys.us/
    philadelphia eagles, http://www.philadelphiaeaglesjersey.us/
    san francisco 49ers, http://www.sanfrancisco49ersjerseys.us/
    atlanta falcons, http://www.atlantafalconsjersey.us/
    dallas cowboys, http://www.dallascowboysjersey.us/
    indianapolis colts, http://www.indianapoliscoltsjersey.us/
    kansas city chiefs, http://www.kansascitychiefs.us/
    miami dolphins, http://www.miamidolphinsjersey.com/
    minnesota vikings, http://www.minnesotavikingsjersey.us/
    new england patriots, http://www.newenglandpatriotsjerseys.us/
    new york giants, http://www.newyorkgiants.us/
    new york jets, http://www.newyorkjetsjersey.us/
    pittsburgh steelers, http://www.pittsburghsteelersjersey.com/
    seattle seahawks, http://www.seattleseahawksjersey.us/
    washington redskins, http://www.washingtonredskinsjersey.com/
    arizona cardinals, http://www.arizonacardinalsjersey.us/
    baltimore ravens, http://www.baltimoreravensjerseys.us/
    denver broncos, http://www.denverbroncos.org/
    chicago bulls, http://www.chicagobullsjerseys.net/
    cleveland cavaliers, http://www.cavaliersjerseys.net/
    golden state warriors, http://www.warriorsjersey.com/
    los angeles lakers, http://www.lakersjerseys.us/

    ReplyDelete
  4. cheng1014
    juicy couture outlet, http://www.juicycoutureoutlet.net/
    replica handbags, http://www.replicahandbag.us.com/
    ugg boots, http://www.uggbootscheap.eu.com/
    michael kors outlet, http://michaelkors.outletonlinestores.us.com/
    cheap jordans, http://www.cheapjordanshoes.in.net/
    canada goose jackets, http://www.canada-goosejackets.us.com/
    nike outlet store, http://www.nikeoutletstore.us/
    adidas outlet store, http://www.adidasoutletstore.us.com/
    montblanc pens, http://www.montblanc-pens.com.co/
    belstaff jackets, http://www.moncleroutletstore.us.com/
    air max 2014, http://www.airmax2014.net/
    ugg boots, http://www.uggboot.com.co/
    dansko outlet, http://www.dansko-shoes.us/
    cheap jordans, http://www.cheapjordans.us.org/
    links of london, http://www.linksoflondons.co.uk/
    ugg outlet, http://www.uggsoutlet.us.org/
    roshe run, http://www.rosherunshoessale.com/
    christian louboutin, http://www.scarpelouboutin.it/
    tiffany and co jewelry, http://www.tiffanyandco.in.net/
    winter coats, http://www.cybermondaydeals.in.net/
    true religion jeans, http://www.truereligionjeansoutlets.us.com/
    nike free uk, http://www.nikefreerunning.org.uk/

    ReplyDelete

Your comments really make my day :) Thank you for stopping by!