Glens Seafood In Filo Baskets Low Fat Recipes
GLEN'S SEAFOOD IN FILO BASKETS (LOW FAT)
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
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
CHICKEN IN FILO BASKETS (LOW FAT)
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
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
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