Chicken In Filo Baskets Low Fat Recipes

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CHICKEN IN FILO BASKETS (LOW FAT)



Chicken in Filo Baskets (Low Fat) image

This was adapted from a couple of recipes in cookbook, Symply Too Good to be True by Annette Syms. The refrigerated Filo is easier to use, I find the frozen very hard to handle. I always serve this with steamed rice.

Provided by Ninna

Categories     Savory Pies

Time 40m

Yield 2 serving(s)

Number Of Ingredients 10

2 sheets phyllo pastry, cut into quarters
250 g chicken, cooked
4 teaspoons light butter
2 tablespoons flour
1 1/4 cups skim evaporated milk
4 -6 shallots, sliced
2 tablespoons lemon juice
salt & pepper
1/2 cup low-fat cheese, grated
1 pinch dried tarragon, to taste

Steps:

  • Layer each filo sheet diagonally in greased ramekins, spraying lightly between each sheet with olive oil spray - 4 quarters for each ramekin.
  • Give each ramekin a final quick spray then bake for 10 minutes at 200degC (400degF).
  • Melt butter for white sauce, stir in flour and cook stirring all the time until smooth.
  • Add milk slowly, stir until thickened then add shallots, pepper, salt, lemon juice and cooked chicken; heat through.
  • Spoon chicken mixture into filo baskets, sprinkle with cheese and serve with rice.

Nutrition Facts : Calories 560.3, Fat 25.7, SaturatedFat 9.2, Cholesterol 110.4, Sodium 412, Carbohydrate 42.3, Fiber 0.7, Sugar 18.6, Protein 38.9

GLEN'S SEAFOOD IN FILO BASKETS (LOW FAT)



Glen's Seafood in Filo Baskets (Low Fat) image

I sometimes used white fish or mixed seafood (calamari, prawns, scallops and fish) to make up 250g. Refrigerated Filo pastry is easier to handle than frozen. I adapted this from recipes in Annette Sym's cookbook "Symply Too Good to be True".

Provided by Ninna

Categories     Healthy

Time 40m

Yield 2 serving(s)

Number Of Ingredients 10

2 sheets phyllo pastry
250 g prawns
3 -4 teaspoons butter
2 tablespoons flour
1 1/4 cups evaporated skim milk, may need 1/4 cup more
4 -6 shallots, sliced
2 tablespoons lemon juice
salt & pepper
1/2 cup low-fat cheese, grated
1 pinch tarragon, to taste (not too much)

Steps:

  • Cut filo sheets into quarters and layer diagonally in greased ramekins, spraying with olive oil in between layers - 4 squares for each ramekin dish.
  • Spray before cooking in 200c oven 10 minutes.
  • Make white sauce by melting butter then stirring in flour until smooth and cooked.
  • Add milk slowly, stir until thickened.
  • Add seafood of choice, shallots, pepper and salt, lemon juice, cook until done (not too long).
  • Pour seafood in filo baskets.
  • Sprinkle each basket with cheese and serve with rice.

Nutrition Facts : Calories 438.6, Fat 10.9, SaturatedFat 5.7, Cholesterol 185.9, Sodium 1240.5, Carbohydrate 43.7, Fiber 0.6, Sugar 18.8, Protein 40.4

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