Chicken and mushroom filo rolls

So easy and quick to make, this low-calorie chicken and mushroom filo recipe is ready in under 30 minutes and makes a healthy lunch, dinner or light supper any day of the week.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

2 teaspoons olive oil
200g button mushrooms, sliced
1 onion, chopped
500g skinless chicken thigh fillets, cut in 2cm cubes
2 teaspoons grainy mustard
2 tablespoons flour
¾ cup skim milk
8 sheets filo pastry
olive spray oil
1 egg, whisked
1 tablespoon sesame seeds

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

Stay Awake

1 Heat oil in a non-stick frying pan over a medium-high heat. Add mushrooms. Cook for 6-8 minutes, or until golden. Transfer to a plate. Add onion to pan and cook, stirring occasionally, for 5 minutes, or until soft. Transfer to plate with mushrooms. Add chicken to pan and cook, stirring often, for 5 minutes, or until browned. Return mushrooms and onion to pan with mustard. Stir until well combined.

2 Sprinkle flour over chicken mixture. Stir until well combined. Remove pan from heat. Slowly add milk, stirring constantly. Return to heat and stir until mixture comes to the boil. Simmer for 1 minute. Remove from heat and cool.

3 Preheat oven to 200°C. Line a baking tray with baking paper. Place a sheet of filo pastry on a flat surface. Spray with olive oil. Fold pastry short end to short end. Spread 1/3 cup of chicken mixture on edge of pastry. Roll pastry once. Fold in sides and continue to roll until a sausage roll shape is formed. Place on prepared baking tray. Continue to make rolls with remaining pastry and filling.

4 Brush rolls with egg and sprinkle with sesame seeds. Bake for 15-20 minutes, or until pastry is golden and crisp.

Nutrition Info (per serve)

Calories 375 cal

Kilojoules 1570 kJ

Protein 36 g

Total fat 16 g

Saturated fat 3 g

Carbohydrates 25 g

Sugar 3 g

Dietary fibre 2 g

Sodium 340 mg

Calcium 110 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.