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Filo parcels with goat's cheese and asparagus tips
A very elegant lunch or starter that is easy to make.
What you need
- 8 sheets 18 cm square filo pastry, thawed if frozen
- 40 g butter, melted
- For the filling
- 50 g extra fine asparagus
- 50 g goat's cheese, crumbled
- 1 clove garlic, peeled and crushed
- 7 g flaked almonds, toasted
- 1 tsp fresh lemon juice
- seasoning
- 1 tsp chopped fresh parsley
Method
Preheat oven to 190°C.
Blanch the asparagus in a saucepan of boiling water for 1 min. Drain thoroughly. Refresh under cold running water. Drain again.
In a bowl, mix together the asparagus with the other filling ingredients. Set aside.
Lay 4 of the squares of pastry on top of each other, brushing each with the melted butter and laying each at slightly alternate angles. Repeat with the other 4 squares of pastry. Divide the filling between the centre of each of the 2 piles of pastry sheets. Carefully gather up the pastry around the filling, twisting together at the top to secure.
Arrange the parcels on a lightly greased baking tray. Brush with any leftover butter. Cook in the oven for 10-15 min or until crisp and golden. Serve immediately.
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Preparation 30 minutes Cook 11 minutes Total 41 minutes -
Energy 500 kcal/serving Fat 19.4 g/serving Carbohydrates 85.24 g/serving Glycaemic Index 55 Glycaemic Load 23.76 
Serving suggestion
A little salad.
Cook's tip
For a special treat add peeled prawns to the goat's cheese mixture. Use the weight of prawns as goats cheese.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2094 | 1315 | 10475 | 8350 |
| Energy (kcal) | 500 | 314 | 2500 | 2000 |
| Protein (g) | 13.0 | 8.18 | ||
| Carbohydrate (g) | 43.4 | 27.3 | 345 | 275 |
| Fat (g) | 30.8 | 19.4 | 95 | 70 |
| Fat (saturated) (g) | 17.0 | 10.7 | ||
| Fibre (g) | 2.45 | 1.54 | ||
| Sodium (mg) | 676 | 424 | ||
| Salt (equivalent) (g) | 1.69 | 1.06 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 280 | 175 | 800 |
| Vitamin B-12 (µg) | 0.09 | 0.05 | 1 |
| Vitamin B-6 (mg) | 0.10 | 0.06 | 2 |
| Vitamin C (mg) | 6.11 | 3.84 | 60 |
| Vitamin D (µg) | 14.9 | 9.38 | 266 |
| Vitamin E (mg) | 2.69 | 1.69 | 10 |
| Zinc (mg) | 0.83 | 0.52 | 15 |
| Calcium (mg) | 112 | 70.5 | 800 |
| Folate (mcg) | 95.0 | 59.7 | 200 |
| Iron (mg) | 3.35 | 2.11 | 14 |
| Magnesium (mg) | 35.2 | 22.1 | 300 |
| Niacin (mg) | 3.89 | 2.44 | 18 |
| Pantothenic acid (mg) | 0.38 | 0.24 | 6 |
| Riboflavin (mg) | 0.51 | 0.32 | 1.6 |
| Phosphorous (mg) | 199 | 125 | 800 |
| Thiamin (mg) | 0.48 | 0.30 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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