Diabetic Living - - Comfort Food -



COOK­ING TIME: 50 MINS SERVES 4 (AS A MAIN) 1 tsp olive oil

1 large red onion, halved,

thinly sliced

2 parsnips, chopped

2 car­rots, di­ag­o­nally sliced 2 cel­ery sticks, di­ag­o­nally sliced 2 Carisma pota­toes, chopped 2 gar­lic cloves, finely chopped 60ml (1/4 cup) wa­ter

40g (1/4 cup) whole­meal

plain flour

560ml (21/4 cups) low-fat milk 60g (1/2 cup) re­duced-fat

grated vin­tage ched­dar

2 tsp whole­grain mus­tard

Finely grated zest of 1 lemon Freshly ground black pep­per 600g bone­less, skin­less snapper

fil­lets, cut into bite-size pieces 6 sheets filo pas­try

Olive oil cook­ing spray

1 Heat the oil in a large non-stick fry­ing pan over medium. Add the onion, parsnips, car­rots, cel­ery, pota­toes and gar­lic. Cook, stir­ring of­ten, for 4 min­utes. Add wa­ter, cover and cook for 10-15 min­utes or un­til veg­eta­bles are just ten­der. 2 Add flour to the pan and cook, stir­ring, for 1 minute. Re­move pan from the heat and grad­u­ally stir in milk. Re­turn to the heat and cook, stir­ring, un­til sauce thick­ens and comes to a sim­mer. Sim­mer, un­cov­ered, for 5 min­utes.

Re­move from heat and stir in cheese, mus­tard, lemon zest and pep­per. Stir in the fish.

Di­vide mix­ture between

4 x 500ml (2-cup) oven­proof dishes. Set aside for 30 min­utes to cool slightly.

3 Pre­heat oven to 180°C (fan-forced).

Lay out 1 piece of filo pas­try on a clean sur­face. Spray with cook­ing spray, then cut cross­ways into about 8 strips. Scrunch up pieces and ar­range on top of 1 pie. Re­peat spray­ing, cut­ting and scrunch­ing re­main­ing 5 sheets of filo (you will need about 11/2 sheets to cover each pie).

4 Bake pies for 20-25 min­utes or un­til pas­try tops are golden brown. Serve im­me­di­ately.

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