Chicken In Filo Baskets Low Fat Recipes

CHICKEN WITH SUN-DRIED TOMATOES, FETA AND SPINACH IN PHYLLO CUPS

Steps:

• Preheat oven to 400 degrees F.
• Brush 6 or 12-cup muffin tins with butter using pastry brush. Brush a layer of phyllo dough with butter, top with a second sheet of pastry, butter, then season the phyllo with salt and pepper and then top with a third sheet. Cut into 6 or 12 squares and arrange the phyllo in cups, allowing the dough to crumple and spill out of the tops of the tins. Brush the inside of the pastry cups with remaining butter. Bake until golden, 5 to 8 minutes. Cool.
• To a skillet preheated over medium high heat add chicken, garlic and onions and season with salt and pepper. Saute 5 minutes, add the sun-dried tomatoes and spinach and cook another 3 to 5 minutes. Add feta and taste to adjust seasonings.
• To serve, place phyllo cups on a serving platter and fill with mounds of chicken, sun- dried tomatoes and spinach mixture. A hearty vegetable and olive salad makes a perfect starter or side to this delicious, quick cross between chicken pot pies and spanakopita.

CHICKEN IN FILO BASKETS (LOW FAT)

Steps:

• Layer each filo sheet diagonally in greased ramekins, spraying lightly between each sheet with olive oil spray - 4 quarters for each ramekin.
• Give each ramekin a final quick spray then bake for 10 minutes at 200degC (400degF).
• Melt butter for white sauce, stir in flour and cook stirring all the time until smooth.
• Add milk slowly, stir until thickened then add shallots, pepper, salt, lemon juice and cooked chicken; heat through.
• Spoon chicken mixture into filo baskets, sprinkle with cheese and serve with rice.