Chicken and Mushroom Pie
I have been making this chicken and mushroom pie for years. It is a great hit with children and I have almost had someone’s son say he was coming to live with me instead of his own family because he thought it tasted so good.
It is low in fat and has a very low impact on your blood sugar due to the very small amount of phylo pastry. I usually serve it with a delicious fresh tossed green salad with my special homemade dressing.
It is packed full of vegetables which is a great way of getting them in with picky eaters. This pie is the equivalent of 4GLs per serving.
Adapted from the book Eating for Sustained Energy 3 - Liesbet Delport RD (SA) and Gabi Steenkamp RD (SA)
Servings: 6 people
5 Chicken Breasts skinned
5 ml olive oil extra virgin
1 medium Onion peeled and finely chopped
2 strips bacon lean, all fat removed
1 clove garlic peeled and crushed
250 grams mushrooms sliced
4 courgettes (baby marrows) grated
1/4 tsp Salt sea or himalayan rock salt
1/2 tsp Black Pepper freshly ground
2 tbsp mushroom soup powder
60 ml Milk low fat
300 ml Water boiling
30 ml Porridge Oats
2 sheets phyllo pastry
1 egg beaten
This chicken and mushroom pie has a glycaemic load of only 4GL per portion and is a hit with children and adults.
Preheat the oven to 220C
Cut the chicken breasts into small pieces
Pour the oil into a large frying pan and heat on a medium heat. Never cook on a very high heat this damages some fats.
Add the onion, chicken, bacon, chicken and garlic. Stir fry gently until brown.
Add the mushrooms, courgettes (baby marrows), salt and pepper, and cook until just tender.
Mix the soup powder with the milk in a mug, add a little bit of the boiling water to fill the cup and mix well.
Pour over the chicken and mushroom mixture in the frying pan.
Add the rest of the oats and the water and stir until the sauce has thickened slightly.
Pour the pie filling into a 200 x 200 mm ovenproof dish greased with a little bit of olive oil.
Take the phyllo pastry sheets and loosely pile them in a ruffled heap on top of the chicken filling.
Brush lightly with the beaten egg. Turn the oven down to 180 C and bake for 15-20 minutes, until the pastry is golden.
Serve with a large tossed salad or two cooked vegetables to make a balanced meal.
I usually buy frozen phyllo and cut it in half and keep the other half in the freezer where it can be stored for upto three months.
Phyllo must be defrosted for at least an hour before it is used.