Nonstick cooking spray (or MCT oil)
1 pound (500g) turkey breast tenderloin or skinless,
boneless chicken breasts, cut into 1/2-inch pieces (all fat removed)
2 cloves garlic, minced
1-1/2 tspn curry powder
1/8 tspn salt
1/8 tspn ground red pepper
1 14-1/2 ounce (420g) can chicken or vegetable broth/stock
1 cup frozen peas
1 cup uncooked couscous
1/4 cup snipped fresh cilantro/coriander
4 sheets frozen phyllo (filo) dough, thawed
Plain low fat yogurt or cranberry or mango chutney
Coat an unheated large nonstick skillet with cooking spray or MCT Oil. Heat over medium heat.
Add turkey and garlic; cook and stir for 1 minute. Sprinkle curry powder, salt, and ground red
pepper over turkey; cook and stir 1 to 2 minutes more or until turkey is no longer pink. Add broth
and peas; bring to boil. Remove from heat; stir in couscous. Cover and let stand 5 minutes or until
liquid is absorbed. Stir in cilantro, fluffing the couscous with a fork.
Place one phyllo sheet on a work surface; coat lightly with cooking spray (MCT Oil). Top with one
more phyllo sheet, spraying each layer with cooking spray (MCT Oil). Coat a 9-inch spring form pan
with cooking spray (or MCT Oil). Place the layered sheets in the pan, allowing the ends to extend
up and over the sides of the pan. Repeat layering two more phyllo sheets as above; place in pan
across the first two sheets to cover the bottom and edges of pan. Spoon turkey mixture into pan,
spreading evenly. Fold the overhanging phyllo dough over the top to cover the filling. Spray top of
pie with nonstick spray.(MCT Oil)
Bake in a 350 degree F (180C) oven for 30 to 35 minutes or until golden brown. If phyllo is
browning too quickly, tent with aluminum foil. Let stand 5 minutes before cutting into wedges. If
desired, serve with plain low-fat yogurt and cranberry or mango chutney. Makes 6 to 8 servings.
1 pound (500g) turkey breast tenderloin or skinless,
boneless chicken breasts, cut into 1/2-inch pieces (all fat removed)
2 cloves garlic, minced
1-1/2 tspn curry powder
1/8 tspn salt
1/8 tspn ground red pepper
1 14-1/2 ounce (420g) can chicken or vegetable broth/stock
1 cup frozen peas
1 cup uncooked couscous
1/4 cup snipped fresh cilantro/coriander
4 sheets frozen phyllo (filo) dough, thawed
Plain low fat yogurt or cranberry or mango chutney
Coat an unheated large nonstick skillet with cooking spray or MCT Oil. Heat over medium heat.
Add turkey and garlic; cook and stir for 1 minute. Sprinkle curry powder, salt, and ground red
pepper over turkey; cook and stir 1 to 2 minutes more or until turkey is no longer pink. Add broth
and peas; bring to boil. Remove from heat; stir in couscous. Cover and let stand 5 minutes or until
liquid is absorbed. Stir in cilantro, fluffing the couscous with a fork.
Place one phyllo sheet on a work surface; coat lightly with cooking spray (MCT Oil). Top with one
more phyllo sheet, spraying each layer with cooking spray (MCT Oil). Coat a 9-inch spring form pan
with cooking spray (or MCT Oil). Place the layered sheets in the pan, allowing the ends to extend
up and over the sides of the pan. Repeat layering two more phyllo sheets as above; place in pan
across the first two sheets to cover the bottom and edges of pan. Spoon turkey mixture into pan,
spreading evenly. Fold the overhanging phyllo dough over the top to cover the filling. Spray top of
pie with nonstick spray.(MCT Oil)
Bake in a 350 degree F (180C) oven for 30 to 35 minutes or until golden brown. If phyllo is
browning too quickly, tent with aluminum foil. Let stand 5 minutes before cutting into wedges. If
desired, serve with plain low-fat yogurt and cranberry or mango chutney. Makes 6 to 8 servings.
Little Leakers
Curried Turkey and Couscous Pie
