Roasted pumpkin and spinach pie
White bean & capsicum salad
Home-made lamb and vegetable soup
600g skinless chicken breasts
1 medium size onion diced
250g mushrooms quartered
1 1/2 cups skim milk
2 sachets cream of mushroom cup a soup (Continental)
2 sachets cream of chicken cup a soup (Continental)
2 tablespoons parsley chopped
pepper to taste
1 tablespoon (15g) Flora Light margarine
1/4 cup skim milk
1 egg white
1 cup self raising flour
pinch of salt
Preheat oven 220 C fan forced.
To make pie filling: Cut chicken into bite sized pieces. Coat a large non-stick frypan with cooking spray, saute chicken for 3 minutes. Add onion and cook 2 minutes. Add mushrooms and cook 2 minutes. Combine milk with soup mixes then pour into pan. Stir in parsley. Pepper to taste. Once mixture has boiled pour into a casserole dish. Leave to one side.
To make pie top: Melt margarine in microwave, add to milk and combine. Add egg white, beat with a fork until blended. In a medium size mixing bowl put flour and salt, pour milk mixture into flour and combine. Turn onto a floured surface and roll out dough to the size of the casserole dish. Using a rolling pin, roll up pie top and lift onto top of filling. Trim edges and make a decorative edge by using the back of a fork, or pinch the edges with the tips of your fingers. Using a pastry brush, brush a little milk over top. Bake 10 minutes or until top is golden and cooked in the centre.
REPLACE CHICKEN WITH EITHER LEAN RUMP STEAK, LEAN LAMB LEG STEAKS, LEAN VEAL LEG STEAKS, BUTTERFLY PORK STEAKS OR 500g TOFU.
PER SERVE CHICKEN RUMP LAMB VEAL PORK TOFU
FAT TOTAL 4.2g 4.5g 4.1g 2.2g 2.9g 6.9g
SATURATED 1.0g 1.5g 1.4g 0.5g 0.7g 0.4g
FIBRE 2.3g 2.3g 2.3g 2.3g 2.3g 2.3g
PROTEIN 30.1g 30.9g 30.3g 28.6g 31.9g 15.8g
CARBS 22.4g 22.4g 22.4g 22.4g 22.4g 25.8g
SUGAR 4.8g 4.8g 4.8g 4.8g 4.8g 5.7g
SODIUM 348mg 343mg 357mg 374mg 345mg 298mg
KILOJOULES 1043(cals 248) 1068(cals 254) 1043(cals 248) 944(cals 225) 1026(cals 244) 870(cals 207)
GI RATING Medium Medium Medium Medium Medium Medium