Corn and tuna parcelsReviewed by our expert panel
(at time of publication)
- For the white sauce
- 1 ½ tablespoons reduced-fat spread
- 1 ½ tablespoons plain flourall purpose flourX
- 400ml milk
- For the filling
- 2 teaspoons oil
- ½ medium onion, finely chopped
- 1 ¼ teaspoons curry powder
- 400g can sweet corn sweetcornXkernels
- 1 small can (around 180-200g) tuna in water
- 9 sheets filo pastry
- ¼ cup olive oil
1 Melt the low-fat spread in a medium saucepan, whisk in the flour and add the milk gradually, whisking well to form a lump-free sauce. Heat the sauce gently and cook without boiling, stirring frequently for around 10 minutes, until you have a velvet-smooth sauce that coats the back of a spoon.
2 While the sauce is cooking, heat the oil in a saucepan and cook the onion till soft. Stir in the curry powder and corn and lastly add the tuna. Mix well then fold in the prepared white sauce. Set the mixture aside to cool before assembling the parcels.
3 To assemble the parcels: Preheat the oven to 200°C.
4 Place 1 sheet of filo pastry on the bench and brush sparingly with oil. Cover with a second sheet of pastry and brush that with oil, top with a third sheet of filo and brush with oil. Cut the rectangle of pastry in half and put 2 heaped spoonfuls of filling mixture onto the end of one of the pastry sections, fold the sides in towards the middle and fold the parcel over several times to neatly encase the filling. Do the same with the remaining pastry section. Prepare 3 more sheets of filo and fill in the same manner until you have used a total of 9 sheets of filo, making 6 parcels.
5 Place parcels on a greased baking tray, brush lightly with oil and bake at 200°C for 10 minutes until golden brown, crisp and piping hot. Serve with plain boiled rice and green vegetables.
Nutrition Info (per serve)
Total fat 14.4g
–Saturated fat 2.4g
Dietary fibre 3.2g
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.