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Ингредиенты
- 225 gm ready rolled puff pastry sheet
- 15 ml soya lowfat milk, (to glaze)
- 25 gm sesame seeds
- 25 gm soya margarine
- 3 x spring onions
- 300 ml vegetable stock
- 2 bn watercress salt and freshly grnd pepper
- 1 x clove garlic, unpeeled
- 1 x 100 gram bun asparagus, minced into 5cm/2in pcs
- 4 x baby sweetcorn, minced into 5cm/2in pcs
- 25 gm soya margarine
- 25 gm unbleached flour
- 180 ml soya lowfat milk
- 45 ml vegetarian white wine
- 50 gm pine nuts, roasted then grnd
- 2 1/2 ml mustard
- 1 handf fresh, flat leaf parsley, minced (reserve a few leaves for the garnish)
Инструкции
- Pre-heat the oven to 180 C/350 F/Gas Mark 4.
- Fold the pastry in two and cut out 4 rounds with a 13cm/5in cutter. Place on a greased baking sheet, and glaze. Sprinkle with sesame seeds. Place in the oven for 15 min till well risen and golden. Set aside.
- To make the Watercress Sauce, heat the margarine, fry the spring onions till soft. Add in the stock and simmer for 5 min. Add in watercress, boil for 15 seconds then season. Cold, then blend.
- To make the filling, roast the garlic cloves in the oven for about 10 min, then remove them from their skins. Set aside. Steam the asparagus and the sweetcorn. Set aside.
- In a saucepan, heat the margarine, sprinkle with flour and cook the roux for 2 min stirring continually. Remove from the heat and add in the soya lowfat milk. Continue stirring. Place back on the heat and stir till the sauce thickens. Stir in the wine, cook for 2 min, then remove from the heat.
- Mix together the pine nuts, mustard and garlic and add in to the sauce, beating constantly. Add in the parsley and the vegetables. Cut the pastry cases horizontally in half and remove the pastry inside. Spoon the vegetable mix into the pastry base and top with the pastry lids.
- Serve on an individual serving plate with the heated Watercress Sauce.
- Garnish with the parsley.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 483g | |
| Calories 577 | |
| Calories from Fat 354 | 61% |
| Total Fat 42.27g | 53% |
| Saturated Fat 4.21g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1542mg | 64% |
| Potassium 488mg | 14% |
| Total Carbs 41.94g | 11% |
| Dietary Fiber 7.1g | 24% |
| Sugars 7.45g | 5% |
| Protein 15.2g | 24% |
