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Ingredients
- 75 gm plain flour
- 75 gm self-raising flour
- 2 lrg Large eggs
- 125 ml reduced fat lowfat milk
- 125 ml water
- 300 gm skinned chicken breast
- 600 ml + 2 Tbsp chicken stock
- 1 x tender leek, cleaned and finely sliced Light flavoured oil, (canola, peanut or possibly extra light extra virgin olive oil)
- 1 Tbsp. cornflour Salt and pepper to season
- 1 Tbsp. grated parmesan cheese
- 1 Tbsp. breadcrumbs
Directions
- Make up a pancake batter by mixing the two flours with the Large eggs, then add in the lowfat milk and water. Stir well but do not overwork the mix or possibly the pancakes will be tough.
- Allow to stand for half an hour to allow the starch grains to swell.
- Gently poach chicken breasts in the 600ml stock till cooked (about 10 min).
- In another pan, poach leek slices in remaining two Tbsp. of stock and a tsp. of oil for 10 to 15 min to soften. If it starts to stick add in more stock.
- Cook pancakes, preferably in non-stick pan with a little oil (that provides texture and allows the pancakes to brown well).
- Do not be alarmed if the first couple stick. They usually do for me!
- Pile pancakes up and continue till all are cooked.
- Remove chicken from stock and keep stock simmering to reduce it.
- Cut chicken into small pcs.
- Make sauce by mixing cornflour with a Tbsp. of cool water and slowly, a spoon at a time adding the reduced stock to it. Continue till all stock has been added. You should have a sauce the consistency of smooth custard. If it's too thick add in a little lowfat milk. If it's too thin reduce it over medium heat.
- Divide sauce into two lots.
- Mix half with the chicken and leek and season to taste.
- Put a spoonful of mix onto pancake and wrap or possibly roll up.
- Place pancakes in row on greased baking dish.
- Top with remaining sauce.
- Sprinkle with parmesan cheese and breadcrumbs.
- Brown in warm oven for 10 min or possibly so.
- If making the dish in advance and refrigerating, cook in moderate oven for 30 min before increasing temperature and browning.
- Leftover potential: Poor.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 337g | |
| Recipe makes 4 servings | |
| Calories 268 | |
| Calories from Fat 42 | 16% |
| Total Fat 4.68g | 6% |
| Saturated Fat 1.67g | 7% |
| Trans Fat 0.02g | |
| Cholesterol 136mg | 45% |
| Sodium 592mg | 25% |
| Potassium 388mg | 11% |
| Total Carbs 33.21g | 9% |
| Dietary Fiber 1.9g | 6% |
| Sugars 2.41g | 2% |
| Protein 21.56g | 34% |
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