Golden tangle pie

Golden Tangle PieContinuing 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.

Tangle Pie

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.

Tangle Pie

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.

Golden Tangle Pie
Serves 4
A lovely crunchy topping on a luscious creamy base. Mmm, works brilliantly with leftovers, or a great alternative for all kinds of pie. Layer the vegetables, followed by the meat, fish, beans or lentils, pour over the sauce and scrunch the filo on top. Quick and easy to prepare, delicious to eat! Calorie calculations are for the 'luxury' version, using cream and cheese in the sauce, and turkey and ham for the base.
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Ingredients
  1. 300g cooked turkey or chicken, chopped into chunks (510)
  2. 130g cooked ham, cut into cubes (117)
  3. 7g unsalted butter (50)
  4. 2 medium leeks, sliced (100)
  5. 100g mushrooms, sliced (22)
  6. 4 sheets filo pastry (264)
  7. 1.5 tsp olive oil (60)
White sauce
  1. 15g / 1 tbsp butter (102)
  2. 20g plain flour (68)
  3. 200 ml semi skimmed milk (80)
  4. 100ml cream (292)
  5. 1 egg, beaten (72)
  6. 50g grated cheese (203)
  7. ½ tsp freshly grated nutmeg
  8. pinch cayenne powder
  9. sea salt and freshly ground black pepper, to taste
  10. 2 tsp golden paste (22)
Instructions
  1. Preheat the oven to 180c (fan)
  2. Melt the butter in a frying pan and gently sauté the leeks and mushrooms, until softened.
  3. Meanwhile, to make the white sauce, melt the butter in a saucepan and add the flour.
  4. Stir well and cook over low heat for a minute or so, then gradually add the liquid, stirring well after each addition to keep it smooth.
  5. Keep stirring until it comes to a simmer, then add the beaten egg, seasoning, grated cheese and golden paste and mix in well.
  6. Put the vegetables in the bottom of an ovenproof dish.
  7. Layer the meat, fish or pulses on top.
  8. Pour the sauce over.
  9. Now cut the filo pastry into 3 strips and each strip into 3 squares or rectangles.
  10. Scrunch up the pastry and distribute evenly over the top of the pie dish, then spray or brush lightly with olive oil.
  11. Bake in the oven for about 20 - 25 minutes, until crisp and golden.
Notes
  1. I used a mix of milk and cream, as that is what I had leftover. A little cream does give a lovely luxurious texture, but you could cut the calories down by using all milk. Of course, you can use non-dairy milk if you prefer.
  2. The cheese again, adds a little extra savoury kick to the sauce,and I had some scraps to use up - but for a non-dairy dish, you could add some other flavouring, such as soya, worcestershire or nutritional yeast.
Per serving
  1. 490 kcals 25g Fat, 28g Carbs, 38g Protein
  2. You could reduce this by 100 kcal per portion by using all semi-skim milk and swapping the cheese for a tsp of tamari soya sauce. So a decent fast day main dish at 390 kcals!
Adapted from Hairy Dieters
Adapted from Hairy Dieters
Focus on Flavour http://www.focusonflavour.com/

Red Bean and Chocolate Chilli

I love Mexican flavours –  what an excellent excuse to add a good grating of dark chocolate to your food! 

Turkey Chilli

I used lean turkey, but you could use soya mince or quorn for a veggie version.

Serve with guacamole (1/2 serving – 43 kcals), low fat fromage frais or yogurt (1/4 pot -14 kcals), a little grated strong flavoured cheese – like Cheddar or Red Leicester (5g – 21 kcals), shredded lettuce , sliced spring onions , tomato salsa (1 tblsp – 5kcals) – and a few taco chips (20g – 100 kcals). Even with a small portion of brown rice (1/4 cup cooked, 54 kcals), this comes in at under 450 calories (as long as you stick to my portion sizes! Chaps can have more, of course). So this works for a Fast Day or any day of healthy eating to support weight loss.

I was lucky to be given a block of Willie’s 100% cocoa Venezuelan Black chocolate by some appreciative guests – a great ingredient and lasts for ages! A little dusting on a dessert is lovely but it is also very good in savoury dishes such as this. Just adds that little something, but hardly any calories. 

Red Bean and Chocolate Chilli
Serves 4
Spicy and delicious chilli
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Ingredients
  1. 1 tblsp olive oil
  2. 1 onion, chopped
  3. 1 clove garlic, finely chopped
  4. 175g lean turkey (or soya mince or quorn)
  5. 1/2 tsp Mexican chilli powder
  6. 1/2 tsp smoked paprika
  7. 1/2 tsp cumin seeds, ground
  8. 200g peeled plum tomatoes, roughly chopped
  9. 400g can red kidney beans, drained
  10. 10g grated dark chocolate (100% cocoa if possible)
  11. 1 tblsp chopped coriander leaves
Instructions
  1. If using turkey, chop finely or mince in a food processor.
  2. Heat the olive oil in a heavy-bottomed pan and gently sauté the onions and garlic until soft and golden.
  3. Add the turkey or vegetarian alternative and stir-fry until lightly coloured all over.
  4. Add the spices and mix well.
  5. Pour in the tomatoes and beans and bring to a simmer.
  6. Check the seasoning.
  7. Cook for 15 - 20 minutes, adding a little water if necessary to stop it getting too dry.
  8. Transfer to a serving dish and grate over the chocolate and garnish with chopped coriander.
Notes
  1. Serve with shredded lettuce, grated strong cheese, sliced spring onion, tomato salsa, guacamole, low fat fromage frais (or sour cream if you have calories to spare...) and a few taco chips.
Focus on Flavour http://www.focusonflavour.com/