Sil­ver­beet pies with filo chia top­ping - - THIS MONTH -

serves 4| prep & cook­ing 40 mins

2 tbs ex­tra vir­gin olive oil

1 small brown onion, finely chopped

1 small car­rot, peeled, finely chopped

2 tbs cur­rants

1 gar­lic clove, crushed

1 bunch sil­ver­beet, stems trimmed, leaves thinly sliced

2 tbs plain flour

310ml (11 ⁄ 4 cups) re­duced-fat milk

400g can brown lentils, rinsed, drained

50g re­duced-fat feta, crum­bled

1 lemon, rind finely grated, juiced

4 sheets filo pas­try 1 tsp chia seeds 1 Pre­heat oven to 190°C/170°C fan forced. Grease four 250ml (1 cup) oven­proof dishes.

2 Heat 1 tbs oil in a non-stick fry­ing pan over medium-low heat. Cook the onion and car­rot, stir­ring, for 3 min­utes or un­til soft. Add cur­rants and gar­lic. Cook, stir­ring, for 2 min­utes or un­til aro­matic. Add the sil­ver­beet. Cook, cov­ered, stir­ring oc­ca­sion­ally, for 4 min­utes or un­til just wilted.

3 In­crease heat to medium-high. Re­move lid. Cook, stir­ring, for 2 min­utes or un­til sil­ver­beet is ten­der. Trans­fer to a sieve to drain. Squeeze out any ex­cess mois­ture.

4 Heat re­main­ing oil in a saucepan over medium-low heat. Add flour. Stir for 1 minute or un­til foam­ing. Re­move from heat. Slowly stir in milk un­til smooth. Re­turn to low heat. Stir for 4 min­utes or un­til thick. Add sil­ver­beet mix­ture, lentils, feta, lemon rind and 2 tbs juice. Sea­son. Di­vide mix­ture among pre­pared dishes.

5 Gen­tly scrunch filo. Ar­range on pies. Place on a bak­ing tray. Spray with oil. Sprin­kle with chia. Bake for 15-20 min­utes, un­til golden and crisp. PER SERVE • 14g pro­tein • 13g fat (3g sat­u­rated fat) • 29g carb • 5g dietary fi­bre • 299 Cals (1255kj)

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