Chicken In Filo Baskets Low Fat Food

CHICKEN IN FILO BASKETS (LOW FAT)

Steps:

• Layer each filo sheet diagonally in greased ramekins, spraying lightly between each sheet with olive oil spray - 4 quarters for each ramekin.
• Give each ramekin a final quick spray then bake for 10 minutes at 200degC (400degF).
• Melt butter for white sauce, stir in flour and cook stirring all the time until smooth.
• Add milk slowly, stir until thickened then add shallots, pepper, salt, lemon juice and cooked chicken; heat through.
• Spoon chicken mixture into filo baskets, sprinkle with cheese and serve with rice.

LOW-FAT PACKET ITALIAN CHICKEN AND VEGETABLES

Steps:

• Preheat oven to 450 degrees.
• Place one chicken breast in each packet topped with Italian dressing.
• Sprinkle basil and Parmesan cheese on top of dressing.
• Arrange vegetables on top of chicken.
• Secure end of packet; leaving room for the heat to circulate.
• Bake 20 to 25 minutes on a cookie sheet.
• While chicken is cooking, cook pasta according to package direction.
• Cut a slit in packet to let heat escape before removing chicken.
• Place chicken and vegetables on top of pasta.
• Can sprinkle more Parmesan cheese on top.

LIGHTER CHICKEN POTPIE

Steps:

• Preheat oven to 400 degrees. Place chicken on a rimmed baking sheet; season with salt and pepper. Roast until an instant-read thermometer inserted into thickest part of breast (avoiding bone) registers 165 degrees, 25 to 30 minutes. Let cool slightly; discard skin and bones. Shred meat, and set aside.
• While chicken is roasting, heat 2 tablespoons oil in a large saucepan over medium. Add carrots, onion, and thyme; season with salt and pepper, and cook until carrots are crisp-tender, 8 to 10 minutes. Add flour, and cook, stirring, 1 minute. Gradually add milk, stirring until smooth. Cook, stirring occasionally, until mixture comes to a simmer and thickens.
• Remove from heat; stir in peas, lemon juice, and chicken, and season with salt and pepper. Pour filling into a 9-inch deep-dish pie plate.
• Stack phyllo on a work surface. Using a paring knife, cut out an 11-inch circle from the stack; discard trimmings. Stack 2 circles on work surface, and brush gently with 1 teaspoon oil; repeat with remaining circles and oil. Place phyllo stack over filling, and press down about 1/2 inch from the edge so phyllo fits inside rim of pie plate. Bake until golden and bubbling, 20 to 25 minutes. Let potpie cool 15 minutes before serving.

CHICKEN & LEEK FILO PIE

Steps:

• Heat a third of the butter in a large saucepan, cook the leeks for 10 mins or until softened, then tip onto a plate and repeat with another third of the butter and the mushrooms. Heat the remaining butter in the same saucepan and, once melted, stir in the flour and cook the sandy paste for 1 min, then stir in the chicken stock a ladleful at a time. Leave on a low heat to simmer for 5 mins, then stir the chicken, leek, mushrooms, cream and mustard into the sauce, add the parsley and season with salt and cracked black pepper. Spoon into a 20cm pie dish and leave to cool.
• Heat oven to 190C/170C fan/gas 5. Lay a sheet of filo on a chopping board and brush with olive oil, then place on top of the pie with the corners resting on the sides of the dish, then repeat the process, placing the next sheet slightly off-centre - the idea is to fan the sheets of filo. Brush every layer with oil, and on the last layer sprinkle over salt, thyme leaves and nigella seeds. Press the pastry gently into the edge of the dish. Bake for about 1 hr until the pastry is deep golden, then remove from the oven and serve with buttered cabbage and mashed potato, if you like.

LOWER FAT CHICKEN POT PIE WITH PHYLLO

Steps:

• NOTE: If you have never worked with phyllo before, don't be afraid! Read the box directions carefully and have everything prepared to assemble before you open the phyllo. (And, it is pronounced "fee-low.").
• Pre-heat oven to 350 degrees F. Coat a round casserole dish with non-stick cooking spray.
• In a large non-stick skillet, add ½ tsp olive oil and heat over medium heat. Add the chicken pieces, seasoning with salt and pepper. Cook through until no longer pink. Remove to a plate.
• Add remaining oil, onion, garlic, and celery to skillet; cook 3 minutes. Stir in flour and cook 1 minute, stirring constantly. Gradually stir in broth and half-and-half. Cook, stirring until mixture comes to a slight boil.
• Add frozen vegetables, salt and pepper to taste. Cover and cook on medium/low, simmering and stirring occasionally, about 10 minutes.
• Stir in chicken, parsley, and sage. Remove from heat and keep warm.
• Unroll phyllo. Remove 2 sheets to the counter and spray them lightly with cooking spray. Place them in the bottom of the casserole dish so they cross each other, and run up the sides.
• Spoon the chicken mixture into the casserole dish. Sprinkle with parmesan cheese. Fold phyllo over the top. Remove 2 more sheets, coat with spray, and place them on top of the pie so they cross each other. Tuck the edges down the sides as best you can.
• Cook at 350 degrees for 35-40 minutes, until hot and bubbly inside. Let stand 5-8 minutes before serving.

GLEN'S SEAFOOD IN FILO BASKETS (LOW FAT)

Steps:

• Cut filo sheets into quarters and layer diagonally in greased ramekins, spraying with olive oil in between layers - 4 squares for each ramekin dish.
• Spray before cooking in 200c oven 10 minutes.
• Make white sauce by melting butter then stirring in flour until smooth and cooked.
• Add milk slowly, stir until thickened.
• Add seafood of choice, shallots, pepper and salt, lemon juice, cook until done (not too long).
• Pour seafood in filo baskets.
• Sprinkle each basket with cheese and serve with rice.