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
Total cost: $13.60 / $3.40 per serve
(at time of publication)
Ingredients
- 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
Instructions
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 375cal
-
Kilojoules 1570kJ
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Protein 36g
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Total fat 16g
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–Saturated fat 3g
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Carbohydrates 25g
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–Sugars 3g
-
Dietary fibre 2g
-
Sodium 340mg
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Calcium 110mg
-
Iron 2mg
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.
Photographer: André Martin
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
One comment on Chicken and mushroom filo rolls
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I switched the chicken for green prawns. They were delicious