Continuing with my theme of using turmeric in more dishes and making delicious, healthy, well balanced meals…
When you are cutting back on starchy carbs, but not cutting them out altogether, a little filo pastry can provide a fantastic (and also quick and easy) topping for a pie.
Here I have layered some softened leeks and mushrooms, followed by chopped cooked turkey, and pieces of cooked ham, topped with a creamy sauce with added golden paste. Then taking one sheet of filo per person, I cut each sheet into small squares and scrunched these up to cover the top of the dish. Sprayed or brushed very lightly with olive oil, then baked in a hot oven for about 20 – 25 minutes, until crisp and golden.
This would work equally well with fish or lentils, in fact there are probably hundreds of different possibilities! This is one of my favourite things to do with the Christmas leftovers – I put up a picture last year, but here is the recipe, complete with calorie counts.
My luxury version comes out at Per serving: 490 kcals 25g Fat, 28g Carbs, 38g Protein
You could reduce this by 100 kcal per portion by using all semi-skim milk and swapping the cheese for a tsp of tamari soy sauce. So a delicious fast day main dish at only 390 kcals! Counts would be similar if you used about 100g of white fish or cooked lentils per person, instead of the meat. Calorie counts in brackets.
This idea came to me via the Hairy Dieters, whose recipes are enormously popular with many 5:2 fasters, as they are generally straightforward and family friendly. I am a great fan of filo pastry, as one of the things you often miss when you cut back on starchy carbs and fat (i.e pastry) is a contrasting texture. Here is a way of adding something light and crispy as a topping. In this example, I was actually using more of my Christmas leftovers so this is a Turkey Tangle Pie, which also used up the last scraps of gammon, some mushrooms, some cream and some brandy. I’m going to be trying some variations of this for sure – imagine some roasted veg and a rich mushroom and sherry sauce, or layers of sliced celeriac and carrots with spinach and a herby sauce…. or something fruity like apples, mincemeat and marzipan with just a drizzle of honey or maple syrup or a sprinkle of icing sugar when serving…
So to the method:
One sheet* of filo pastry per portion and half a teaspoon of vegetable oil, I used sunflower oil.
Lay the sheets on top of each other and cut into 3. Lay those on top of each other, and then cut into 3 in the other direction, so you end up with 9 small rectangles from each slice.
Now, scrunch them up and lay them on top of your pie to cover the filling completely and very lightly brush with the oil.
Bake in a hot oven for 15 – 20 minutes.
* I have discovered that filo sheets vary a lot in size! The ones I use measure 30 x 38cms, there are 8 -10 sheets in a 250g pack, so each sheet would be between 70 and 90 calories. ½ a teaspoon of oil is about 20 calories. So adding a topping like this will be add approximately 100 calories per serving. Compare that to a puff pastry topping, which would be about 300 calories!