I love when I have an idea to make a healthy version of something and it turns out just right. This is one of those recipes.
While I enjoy crispy fried samosas as much as the next person, there’s no kidding myself that they are in anyway healthy. Until now that is!
These have all the good things about a samosa – flaky crispy pastry, a big hit of Indian flavours and the perfect dipping sauce – with none of the dripping oil and yucky feeling after you’ve gobbled up several of them. As let’s face it, there’s no chance that you’re only going to eat one!
How to make samosas healthier
To reduce the fat content and up the fibre I:
- Reduced the fat in the pastry
- Swapped the plain flour for wholemeal
- Rolled the pastry extra thin so I could make more with less
- Opted for lean chicken mince for the filling
- Skipped the sweet dipping sauce for a spicy yoghut dip
- Baked instead of frying
The filling is a combination of chicken, peas, low carb potato, ginger and spices. Yes, you read that right. Low carb potatoes are a thing!
I use the Spud Lite brand which is available in Woolies. It’s seriously changed my life. They look and taste exactly like normal potatoes, but with roughly half the calories. I don’t know how they achieve this sorcery, but who cares, it’s awesome!
I don’t use the potatoes for their flavour, as much as how they help to nicely bind everything together. It makes a big difference when filling them, trust me. If you don’t have a binder you’ll end up with little bits of mince falling out. Basically it gets messy and fiddly, ain’t nobody got time for that.
The spices are the true stars – ground cumin, coriander and because I’m lazy and had it in the cupboard, an Indian curry mix. Shhhh. Don’t tell anyone!
Go nuts with different filling combinations, they would be just as delicious with meat, vegetables or a combination of the two.
To see a step by step tutorial on how to make the pastry and fill the samosas, see my earlier post, it has photos and everything.
Tips to ensure your healthy samosas are a success:
- Completely cool the filling before stuffing. A filling that is too hot will melt the fat in the dough prematurely, making the crust leaden … the opposite of the crispy and flaky pastry we’re after!
- Don’t overstuff or you risk breaking the pastry as you try to seal it. You should leave about a 1cm gap at the top
- The samosas can be made a day ahead and left in the fridge before baking, or can be frozen for longer. Make sure to freeze them separately before grouping into bags so they don’t stick to each other
I finished these off with a spicy yoghurt dipping sauce which is a mix of plain yoghurt, dill and green chilli oil. It’s the perfect mix of cooling and spicy at the same time. Delicious!
These healthy chicken samosas are a total winner and make a great healthy appetizer for a party or an awesome snack.
Did I mention they are only 93 calories each?!
In our case we gobbled them up for dinner in front of a movie – perfect.
However you serve them, I’ve no doubt you’ll love them as much as we did.
- 150 gm wholemeal flour
- 40 gm butter, chilled
- 1/4 cup iced water
- 1/2 tsp salt
- 500 gm free range chicken mince
- 3/4 cup peas
- 1 tbsp oil
- 175 gm low carb potato
- 50gm onion, finely chopped
- 2 tsp ginger, grated or minced
- 2 cloves galic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 2 tsp curry mix (or tumeric)
- 1 egg, whisked
- Chop the potato and boil (or microwave) until tender
- Set aside to cool
- Heat a frying pan over medium heat
- Add half the oil to the pan
- Add the spices to the hot oil and heat until fragrant
- Then add the onion and chicken mince to the pan and fry for a few minutes until the chicken starts to brown
- Add the garlic and ginger and cook for a further 2 minutes or until any liquid from the pan has cooked off
- Add the peas and remove from heat
- Set aside until completely cool
- Mash the potatoes roughly with a fork (you want them chunky)
- Mix the potatoes and remaining oil through the cooled chicken
- To make the dough and fill the samosas follow the instructions in this post - http://www.thehealthygourmande.com/2015/05/easy-samosa-pastry-dough/
- Preheat oven to 180C
- Lay out all the samosas on a baking tray covered with baking paper
- Brush the samosas with the egg wash on both sides
- Bake for 20-25 minutes or until brown and crispy
- Serve with a simple yoghurt dip of plain yoghurt, dill or coriander and chilli, or a more traditional tamarind chutney
- Calories 93
- Carbs (gm) 7
- Fat (gm) 4
- Protein (gm) 6
- Fibre (gm) 1