Healthy Sausage Rolls

Life is all about enjoying your favourite foods. Both Ash and I found that our friends and families enjoyed what we describe as 'sometimes' food maybe a little too often, sausage rolls are one of those foods. Determined to improve the nutrition of regular recipes that are high in saturated fats, added salts and buttery pastry we've given this family favourite a spring clean. 

Our version has less than one quarter of the fat of regular rolls because we swapped meat for brown lentils, puff for filo pastry and used less oil in the batter. These sausage rolls have hidden vegetables and are higher in fibre too - best part is they are still super tasty and were given the thumbs up from dads, brothers and boyfriends! So what are you waiting for, give these guys a go ;) 

Makes: 6

Prep time: 20 mins

Cooking time: 25 mins

Ingredients:

  •  1 x 400g tin brown lentils, drained
  •  1 slice grainy bread
  • 1 brown onion, chopped
  •  1 carrot, grated
  • 1 cup brown mushrooms, chopped
  •  ½ bunch chives, chopped
  •  1 clove garlic, crushed
  • 1 egg, beaten
  • ½ tsp salt, 1 tsp pepper
  •  9 sheets of filo pastry
  •  Olive oil spray
  • 1 tbls milk

What to do:

1. Preheat oven to 200°C. Line an oven tray with baking paper.

2. Add bread to the food processor and blend until breadcrumbs form.

3. In a frying pan, add the onion and garlic and cook for a minute until soft, add mushrooms, grated carrots, salt and pepper then continue to cook for another few minutes.

4. Once mushroom mixture is soft, remove from heat and add to a large bowl with the breadcrumbs & lentils. Combine and then add the egg and chives mix well.

5. Spray 2-3 filo pastry sheets with oil (cover remaining sheets with a clean, damp tea towel). Place 1/3 of the filling along the middle of each strip of filo pastry and roll to enclose the filling and create rolls. Seal with a dash of milk along the fold

6. Cut into 2 even lengths and place onto baking tray. Repeat this process twice more to make 6 rolls in total.

7. Place rolls onto a baking tray and sprinkle with sesame seeds. Bake in the oven for 25 minutes, or until golden and crisp.

8. Serve lentil sausage rolls with low sodium tomato sauce, chilli sauce or tzaziki. 

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Katrina Mills

Katrina is an enthusiastic and driven dietitian with a client-centered approach to nutrition and health. She understands the positive effects nutrition has on the ability to assist in recovery, ease symptoms and improve overall quality of life.