Heart-Healthy Cornish Pasty
Savor the wholesome comfort of a *Heart-Healthy Cornish Pasty*, a nutritious twist on the classic favorite! This recipe combines whole wheat flour for a fiber-rich, golden-brown crust and a filling packed with lean chicken breast, vibrant vegetables like carrot, swede, and peas, and a touch of olive oil for heart-smart flavor. Greek yogurt adds a creamy richness to the dough, while low-sodium chicken broth lends a savory touch to the filling. Perfectly seasoned with black pepper and baked to perfection, these flaky pasties are lighter yet equally satisfying. Ready in under 90 minutes, this balanced meal is ideal for a nourishing lunch, portable snack, or weeknight dinner. Enjoy a guilt-free taste of tradition! Keywords: heart-healthy Cornish pasty, whole wheat pasty, low-fat savory pie, nutritious dinner recipe.
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Recipe Information
Ingredients
- 300 grams Whole wheat flour
- 50 grams Cold unsalted butter, diced
- 90 grams Plain Greek yogurt
- 3 tablespoons Cold water
- 0.5 teaspoon Salt
- 200 grams Skinless chicken breast, diced
- 1 medium Onion, finely chopped
- 1 medium Carrot, diced
- 1 small Swede (or turnip), diced
- 50 grams Frozen peas
- 1 tablespoon Olive oil
- 50 ml Low-sodium chicken broth
- 0.5 teaspoon Black pepper
- 2 tablespoons Milk (for glazing)
Instructions
Preheat oven to 200°C (400°F).
In a large bowl, combine whole wheat flour and salt. Add diced butter and rub in with your fingertips until the mixture resembles coarse breadcrumbs.
Stir in Greek yogurt, mixing until the dough comes together. Add cold water, one tablespoon at a time, as needed for binding. Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.
In a non-stick pan, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes.
Add diced chicken breasts to the pan and cook until lightly browned, about 5 minutes.
Stir in carrot, swede, peas, and low-sodium chicken broth. Season with black pepper. Cook for another 5-7 minutes until the vegetables are just tender. Remove from heat and let cool.
Roll out the dough on a lightly floured surface to about 1/8-inch thick. Cut out circles approximately 6-7 inches in diameter.
Place a portion of the cooled filling onto one half of each pastry circle.
Brush the edges of the pastry with milk, fold the pastry over the filling, and seal by crimping the edges with a fork or your fingers.
Brush the top of each pasty with milk. Place on a baking sheet lined with parchment paper.
Bake in the preheated oven for 25-30 minutes, or until the pasties are golden brown.
Remove from oven and let cool for a few minutes before serving.
Nutrition Facts
Calories |
2083 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.7 g | 91% | |
| Saturated Fat | 32.6 g | 163% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 292 mg | 97% | |
| Sodium | 1467 mg | 64% | |
| Total Carbohydrate | 258.6 g | 94% | |
| Dietary Fiber | 46.1 g | 165% | |
| Total Sugars | 22.8 g | ||
| Protein | 118.9 g | 238% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 400 mg | 31% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2819 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
