Recipes · French · Appetizers
Vol-au-Vent
One serving has 583 kcal and 24 g protein, and at least a fifth of a woman's daily need of niacin (85%), selenium (71%), riboflavin (53%), pyridoxine (52%), phosphorus (38%) and thiamin (38%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (259 g)
- Difficulty: Medium
- Contains: celery, dairy, gluten, poultry
Ingredients
- 60 g Puff pastry
- 70 g Chicken breast, boneless, skinless, raw
- 40 g Mushrooms, white button, raw
- 10 g Butter, unsalted
- 8 g Flour, all-purpose
- 50 g Chicken stock, homemade
- 20 g Cream, light
- 0.5 g Salt
- 0.2 g Black pepper
- 0.2 g Nutmeg
Method
- Bake the puff pastry case at 200 °C (400 °F) for 18-20 minutes until puffed, crisp and deep golden; cut round the lid and lift it off, scooping out any soft dough inside.
- Melt the butter in a saucepan, add the mushrooms and cook over medium heat for 3-4 minutes until softened.
- Stir in the flour and cook for 1 minute to make a light roux, then gradually whisk in the chicken stock and simmer for 3-4 minutes until the sauce thickens.
- Add the diced chicken, cream, salt, pepper and nutmeg, and simmer gently for 6-8 minutes until the chicken is cooked through with no pink remaining.
- Spoon the hot chicken and mushroom filling into the warm pastry case, set the lid back on top, tilted, and serve immediately while the case is still crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 583 kcal | 28% |
| Carbohydrates | 37.2 g | |
| Water | 157 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 24.2 g | 50% |
| Tryptophan | 0.29 g | |
| Threonine | 0.92 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.7 g | |
| Methionine | 0.53 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.96 g | |
| Tyrosine | 0.76 g | |
| Valine | 1.2 g | |
| Histidine | 0.74 g | |
| Fat | 37.5 g | |
| Monounsaturated | 17 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 13.5 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 85.9 mg | |
| Calcium | 35.4 mg | 4% |
| Copper | 0.27 mg | 30% |
| Iron | 2.5 mg | 14% |
| Magnesium | 39.3 mg | 13% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 263 mg | 38% |
| Potassium | 492 mg | 10% |
| Selenium | 39 µg | 71% |
| Sodium | 464 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 12 mg | 85% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 77.9 µg | 19% |
| Cobalamin (vitamin B12) | 0.21 µg | 9% |
| Choline | 78.2 mg | 18% |
| Vitamin A | 99.3 µg | 14% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin D (D2 + D3) | 12.3 IU | 2% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 11.2 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.