High Protein Classic Vol-au-Vent
Elevate your appetizer game with this High Protein Classic Vol-au-Vent, a modern twist on the traditional French favorite. Featuring golden puff pastry shells filled with a creamy chicken and vegetable filling, this recipe packs a punch of protein thanks to the addition of plain whey protein isolate and low-fat Greek yogurt. Tender chicken breast, pearl mushrooms, and sweet peas are simmered in a reduced chicken broth for a rich and savory flavor, balanced with the freshness of parsley. Perfect for dinner parties or meal prepping, these vol-au-vents are not only delicious but also nutritious, offering a lean, protein-packed option for an indulgent yet guilt-free bite. Plus, they’re as fun to assemble as they are to eat!
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Ingredients
- 2 sheets puff pastry sheets
- 400 grams boneless, skinless chicken breast
- 250 ml low-sodium chicken broth
- 100 grams low-fat Greek yogurt
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 2 cloves, minced garlic
- 150 grams, sliced pearl mushrooms
- 100 grams frozen peas
- 2 tablespoons, chopped fresh parsley
- 1 large, beaten egg
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 30 grams plain whey protein isolate
Directions
Step 1
Preheat your oven to 200°C (392°F).
Step 2
Roll out the puff pastry sheets on a floured surface. Using a round cookie cutter (about 7cm in diameter), cut circles from the pastry. You should get about 6 full circles using the two sheets.
Step 3
With half of these circles, use a smaller round cutter (about 4cm in diameter) to cut the centers out, creating rings. These rings will form the walls of your vol-au-vents.
Step 4
Place the whole circles on a baking tray lined with parchment paper. Brush the edges with the beaten egg, then place the rings on top of the egg-washed circles. Brush the tops with beaten egg for a golden finish.
Step 5
Prick the centers of the whole pastry bases with a fork to prevent them from puffing excessively. Bake for 12-15 minutes or until golden brown and risen. Remove from oven and set aside.
Step 6
While the pastry is baking, heat olive oil in a large skillet over medium heat. Add the finely chopped onion and garlic, cooking until soft and translucent, about 4 minutes.
Step 7
Add the sliced mushrooms to the skillet and cook for another 3-4 minutes until they start to brown.
Step 8
Add the diced chicken breast to the skillet. Cook until no longer pink, then add the low-sodium chicken broth.
Step 9
Reduce heat to a simmer and let cook until the broth is reduced by half. Stir in the frozen peas and cook for 2 more minutes.
Step 10
Remove the skillet from heat and mix in the plain whey protein isolate, stirring until well combined. Then, stir in the low-fat Greek yogurt. Add salt and black pepper to taste.
Step 11
Fill the cooled pastry cases with the chicken mixture, topping each with a sprinkle of fresh parsley.
Step 12
Serve warm and enjoy!
Nutrition Facts
| Serving size | (1338.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1975.9 |
| Total Fat 91.0g | 0% |
| Saturated Fat 22.3g | 0% |
| Polyunsaturated Fat 4.7g | |
| Cholesterol 576.5mg | 0% |
| Sodium 3384.3mg | 0% |
| Total Carbohydrate 103.3g | 0% |
| Dietary Fiber 12.0g | 0% |
| Total Sugars 28.9g | |
| Protein 184.1g | 0% |
| Vitamin D 116.8IU | 0% |
| Calcium 360.6mg | 0% |
| Iron 10.7mg | 0% |
| Potassium 2393.5mg | 0% |
Source of Calories