Creamy Vegetable Parcels

Creamy Vegetable Parcels

What a great way to get more vegetables into your meals! This makes a great lunch or light dinner when you don’t want a big meal.

CAL P/SERVE
487
kJ P/SERVE
2040
FAT P/SERVE
9.2g
CARBS P/SERVE
75.6g
PROTEIN P/SERVE
18.8g
SUGAR P/SERVE
10.4g
SODIUM P/SERVE
788g
FAT
%
2.5%
ENERGY RDI%
23.4%

You can make these ahead of time, keep them in the fridge and bake when ready. Another tip is make smaller parcels, bite sized, for pre-dinner drinks or an entrée.

You can swap the cream cheese with ricotta or even cottage cheese if you like. Take any leftovers the next day for lunch.

This recipe is low sugar, low fat and in high protein.

Ingredients

  • 2 cups pumpkin, diced (300g)
  • 1/2 onion, sliced
  • 1 cup frozen baby peas
  • 2 handfuls baby spinach leaves (100g)
  • 1 zucchini, diced
  • 8 cup mushrooms, sliced
  • 8 sheets filo pastry (2 per serve)
  • 15g crumbled feta
  • 2 tbsp. cream cheese, light
  • 1/4 cup water
  • 1 clove garlic, crushed
  • 1 tbsp. olive oil
  • Sprinkle smoked paprika
  • Sprinkle oregano or herbs of your choice
  • Cracked pepper to taste
  • Cooking spray

Method

  1. Preheat oven to 200C.
  2. In a large non-stick fry pan heat olive oil and cook onions for approx 5 minutes.  Add pumpkin and continue to cook until nearly softened.
  3. Add to the pan zucchini, mushrooms, cooking for a further few minutes.  Sprinkle some oregano and paprika over vegetables then add the garlic.
  4. Stir in the cream cheese, water and season with cracked pepper., Simmer for 2 more minutes, you can add a little more water if needed but not too much.
  5. Take pan off heat and set aside.
  6. On a clean bench lay out 1 sheet of filo, spray a small amount of cooking spray, add another sheet and spoon a quarter of the mixture onto the filo and wrap up like a parcel.  Spray the top of the pastry and place on a baking tray lined with baking paper and continue with the remaining 3 parcels.
  7. Bake in oven for approx 15 minutes or until the top of the filo has turned golden.
  8. Serve with a side salad.

Nutrition Table

Servings: 4 Serving size:356g
Average Serve Average 100g
Energy 2040 kJ 572 kJ
  487 Cal 137 Cal
Protein 18.8 g 5.3 g
Fat, total 9.2 g 2.6 g
- Saturated 2.6 g 0.7 g
Carbohydrate 75.6 g 21.2 g
- Sugars 10.4 g 2.9 g
Sodium 788 mg 221 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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