Compare It – Sausage Rolls

New recipe – healthy, low fat sausage rolls

Welcome to the first of my Compare It posts where I take something that’s traditionally unhealthy and make it healthily good for you. Big (Un)Fat Bonus! And we’re starting with sausage rolls. Of course we are, those big juicy rolls of beef and pastry that we all love but feel guilty about eating…..

Hands up who loves a big beefy sausage roll? I’ve got both hands up. Yep, it’s no secret that I love unhealthy food and sausage rolls are no exception but they are just so unhealthy that I rarely eat them. Until now…..

 

Healthy Beef Sausage RollsB

 

The Comparison

If you’re a lover of sausage rolls you may be a little shocked at what I’m about to tell you, but in the interests of your healthy here goes.

For the average large store/bakery/petrol station sausage roll, this is what you’re eating:
Kilojoules    2028
Calories    485
Total Fat    26.7 grams
Saturated Fat    13 grams

As you can see, it’s not so much the calories because they are not too bad but the saturated fat count is quite alarming.  The Heart Foundation suggests we should eat less than 20 grams per day. With this big beefy indulgence, you are over two thirds of the way there!

 

But rather than go without (just un-Moodie Foodie-like to do that), let’s take a look at a healthier option.
For the Moodie Sausage Roll, here’s what you’re eating:
Kilojoules    1718.6
Calories    409
Total Fat    8.8 grams
Saturated Fat    3 grams

Oh hallelujah! We’ve reduced our kilojoules by 309 (15%), our total fat grams by 18 (66%) and our saturated fat grams by 10 (77%). Now that’s worth a happy dance, don’t you think?

 

Here’s the Recipe – Healthy Beef Sausage Rolls

Serves 4-8

Ingredients

  • 300g extra lean beef mince
  • 1-2 garlic cloves
  • 150g mushrooms, chopped
  • 1 onion, chopped
  • 1 celery stalk, chopped
  • 2 tsp Worcestershire sauce
  • 1 tbsp tomato paste
  • 1 tsp dried rosemary
  • 1 egg, lightly beaten
  • ½ cup panko breadcrumbs
  • Salt and pepper
  • 20 filo pastry sheets (25cm x 25cm)
  • Oil spray

Method
Heat oven to 180°C fan-forced and line a baking sheet with baking paper.

In the food processor, pulse mushrooms, onion and celery together until they resemble course breadcrumbs. Transfer to a large bowl.

Returning to the food processor, pulse beef mince until it’s a finer consistency but make sure you don’t pulse too much otherwise it will turn into a paste.

Add beef to vegetables along with the remaining ingredients (except the pastry) and mix well with your hands.

Layer 5 filo sheets on top of one another, spraying lightly with oil between layers.

Place one quarter of the beef mixture on the bottom third of the filo.

Roll mixture once then bring in the sides and continue to roll until you have a little sausage roll. You don’t actually have to bring in the sides to fully encase the beef filling, but I find I get a better result when I do.

Spray lightly with oil, sprinkle with pepper and place on the baking sheet seam side down. Continue with remaining ingredients.

Bake for 25-30 minutes.

Serve with a big salad, some crunchy vegetables sticks or your favourite steamed vegetables. Oh, and don’t forget the tomato sauce!

Cook’s Notes

  • Pulsing the mince in the food processor gives it a finer texture which helps the mixture to stick together.
  • Use 1 or 2 garlic cloves. We like a lot of garlic in our house so we use 2, but it’s personal taste.
  • I use filo pastry to cut down on the fat and kilojoules and also for the crunchy texture. If you want to still reduce the fat but would prefer something with a little more puff, use reduced fat puff pastry.
  • I’ve put servings down as 4-8 as these are big pies. If you have little ones, they’ll most likely only eat half (I know I do!).

Healthy Beef Sausage Rolls2

Are you a sausage roll fan? Have you ever made them at home?

Healthy eating!

jay

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