Department of Health & Human Services
Premiers Active April

Recipe: Vegetable and Ricotta Filo Roll

A great, nutritious lunch option that goes a long way when sliced and accompanied with salad and greens. Swap in or add some potato, sweet potato or chickpeas to the mix of vegetables for an even more nutritionally balanced meal.

Preparation time: 30 minutesVeg Filo Roll_Feature_500x328
Serves: 6

Ingredients

  • 2 zucchinis, thickly sliced diagonally
  • 1 red onion, sliced
  • 1 red capsicum, sliced
  • 100g mushrooms, chopped
  • olive oil, sprayed
  • 1/2 cup tinned artichoke hearts, drained and halved
  • 300g ricotta, crumbled
  • 2 garlic cloves, finely chopped
  • 1/4 cup basil leaves, chopped
  • 8 sheets filo pastry
  • 2 tbs reduced fat milk
  • 100g mixed salad greens, to serve

Cooking method

  1. Spray the zucchini, onion, capsicum and mushrooms with olive oil, place onto a lined oven tray and bake at 200°C for 15-20 minutes or until tender.
  2. Combine vegetables, artichokes, crumbled ricotta, garlic and basil.
  3. Lay one sheet of filo pastry onto benchtop, brush with milk and top with another sheet. Repeat process with remaining sheets to form a pile of layered pastry. Cut through the sheets to form two squares.
  4. Spoon mixture over two thirds of each pile of pastry and roll up like a Swiss roll. Brush each roll with milk, sprinkle with pepper, place onto a lined oven tray and bake at 200°C for 15 minutes or until crisp and golden.
  5. Allow to cool slightly and serve with crisp greens.

Nutrition information

Each serve of this recipe provides 2 serves of vegetables and 0.5 serves of milk, yoghurt, cheese or alternatives.

Average Quantity per serve
Energy 652kJ
Total sugars 4g
Protein 10g
Sodium 279mg
Calcium 179mg
Total fat 6g
Saturated fat 3g
Iron 1mg
Carbohydrates 15g
Fibre 3g

 

To help plan your lunches, make sure to read the Liven up your Lunch article. For more delicious lunch ideas check out our recipes for Burritos and our Recipe of the Week: Saffron Lamb, Yoghurt and Date Tagine.

 

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.
Source: Dairy Australia

Last updated: November 28, 2016 at: 12:02 pm

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