Thursday, September 11, 2014

Healthy cottage pie recipe

An fat-stripping miracle appetizing dish.  

   With a mind trick worthy of Skywalker, you'll utilize the serious appetizing energy of anchovy glue to summon a "bulky" season in your chicken pie. Include coffee powder alongside low-fat sauce granules to round out the taste and attract the shade to dim side and you won't miss the hamburger, however you will spare 180 calories for every serving. In addition, you don't even need to discard the spuds: Adding egg whites to throw together a 'potato soufflĂ©' fixing means you can blanket the entire pie with a minor pair. No Cordon Bleu preparing needed. It's about including volume without including calories. "This sort of weight administration is focused around a huge number of exploration on satiety," says Dr Barbara Rolls, creator of, Volumetrics: Feel Full on Fewer Calories. One study by the North American Association for the Study of Obesity, discovered nourishments that look greater in volume make you feel more full, paying little heed to calories.

Essential Stats:  (for every serving) 411 calories, 14g fat, 3g immersed fat, 41g protein, 28g starch for every serving (serves 4).

  • 1 substantial onion
  • 2 cloves garlic
  • 1 stalk celery
  • 1 medium carrot
  • 1 sprig thyme
  • 1 tbsp Worcestershire sauce
  • 2 tbsp tomato glue
  • 250ml vegetable stock
  • Salt, pepper and olive oil
  • 450g ground chicken
  • 1 tsp moment espresso or coffee granules
  • 2 tsp sauce granules
  • 1 tsp anchovy glue
  • 2 tbsp marsala wine
  • 2 substantial potatoes
  • 2 egg whites
  • System
  • Four steps to pie-fueled gut shrinkage

Step 1: the meat

Slim down! Sprinkle the coffee powder and sauce granules over the crude chicken. Presently, doesn't that look delightful?

Step 2: the vegetables
While the meat is freeing itself of the stuff you don't need in your veins and the chicken, coffee and sauce granule combo is persuading your other a large portion of that she truly shouldn't have given you a chance to detached in the kitchen all things considered, get on with stage two. You have to peel and finely slash the onion, garlic, carrot and celery. Utilize the most keen blade you have. Watch those fingers. Give the skillet you used to tan the meat a brisk wipe, sprinkle in a bit olive oil with a Mediterranean prosper, then stay the cleaved veg. Cook over a medium high temperature for around 5 minutes until everything relaxes up. Ostentatious blending and Gordon Ramsay mimic discretionary.

Step 3: the flavor

Stick the chicken back in the dish with the veg, include the anchovy glue and sear for a couple of minutes. At that point include the marsala and let it high temperature up until it rises for a moment. Include the tomato glue, Worcestershire sauce and vegetable stock. Bring to the bubble, then turn the hotness down and let everything stew for 30 minutes. Mix infrequently and sit tight for the mixture to thicken. Add more salt and pepper to taste.

Step 4: the spuds

While the sauce thickens peel the spuds, hack into 2.5cm lumps and wash. At that point stick them in a pot of salty water and bubble over medium high hotness for 12 minutes. Empty and crush. Utilize the whisk connection on a blender to beat the egg whites until solid crests show up (approximately 3 minutes). This is possible with a hand whisk and elbow oil, however its vital the egg whites don't contain even a speck of egg yolk or they won't cushion up. When you're completely souffléd-up, tenderly mixthe egg whites into the pound. Exchange the skillet mixture into a meal dish, and afterward include the potato beating a spoonful at once, meeting expectations from the edge inwards. Rake a few grooves so you'll get some decent fresh bits and prepare for 30 minutes in your preheated broiler. Enjoy!

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