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Sausage rolls often conjure up thoughts of kiddies party's and tomato sauce, which is not exactly the picture of healthy food. I wanted to take the humble sausage roll and load them up with delicious nutritious foods so they can actually be a power packed tube of vitamins and minerals. These are definitely a healthy alternative to the store bought sausage roll, and they have been made so that there is minimal pastry (which is the low nutrient part of the roll) and loads of filling.
Zuchinni and Chilli Fritters
4 rashers of shoulder bacon
1 large white onion, diced
2 garlic cloves chopped
2 cups of spinach leaves, chopped finely
1 grated carrot
1 can (drained) of cooked lentils
2 tsp sage
2 tsp marjoram
500g pork mince
1 egg beaten
2 TBsp tomato paste
½ cup of couscous
175mL of boiled chicken stock (the better the quality the better the taste)
The zest of one lemon
3 sheets of edmonds reduced fat pastry (can use another brand but I like these the best)
1 egg beaten to use as an egg wash
Sesame or poppy seeds
Preheat oven to 175 degree’s on bake.
Heat a frying pan on the stove to medium-high heat and add a small splash of oil. Cook the rashers of bacon until crispy then set them aside on some handy towels to absorb the left over fat.
Drain the excess fat from the pan, reduce the heat to medium, add a dash more oil then cook the chopped onion and garlic for a few minutes until golden. Once the onion and garlic is cooked, add in the grated carrot and the spinach and cook for a few more minutes until wilted and the water has evaporated. Next, stir in the drained lentils (try to not have any excess water at this stage). Then add the sage and marjoram.
In a small bowl, put the couscous with the boiled chicken stock and put a lid on the top. The couscous will soak the stock up and give it a delicious flavour.
n a large bowl, add the bacon (chop it up into small pieces), the mince, the egg, the onion and lentil mix, the tomato paste, the cooked couscous, and the lemon zest. Get your (clean) hands in there and mix it all around till you have a lovely mixture.
Sprinkle a little flour on a work surface, then take one of your defrosted pastry sheets and place on the floured bench. Add 1/3 of your filling mix to the middle of the pastry sheet. Spread it all out so it is even from end to end in the middle of the sheet. You should have a large bare patch of pastry on either side of the filling. Roll this pastry over so the two sides meet in the middle and it forms a “roll”. Join the two ends together with some of the egg mixture to seal it – give it a little pinch as well to ensure it sticks.
Turn your roll over so the seem is on the bottom and the pretty side is up. Cut into 4 pieces and use a fork to prick the top a few times into a pretty pattern (and to let the steam out). Use your beaten egg wash on the top of the pastry – this will give it that awesome golden colour. Without this they will look dull. Then sprinkle a few of the seeds on the top to give it that lovely cafe look. Place on your baking tray and continue with the other two pastry sheets.
Once all the sheets and mix has been used, put the tray in the oven for 45 minutes until golden.
This should yeild 12 rolls which are the perfect serving size. Make a lovely green salad to go with it, and if you are super handy in the kitchen, make a chutney or pickle to go with them. Yum!
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BSc [Physiology], BPhty, PGCert [Human Nutrition], Acc.NZTri Coach Level1, ISAK Level 1
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