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Ingredients
6 sheets filo pastry 1 tablespoon olive oil FILLING 100 g broccoli, cut into small florets 125 g cottage cheese 1 tablespoon grated Parmesan cheese 1 teaspoon Dijon mustard 100 g cooked chicken, chopped freshly ground black pepper

Instructions
For a wonderful luncheon, serve our tasty parcels with a green salad. Serves 6 1. Brush each sheet of filo pastry with a little oil and fold in half. 2. Boil steam or microwave broccoli until just tender. Drain and set aside. 3. Place cottage cheese, Parmesan cheese and mustard in a bowl and mix well to combine. Stir in broccoli and chicken. Season to taste with pepper. Place spoonfuls of mixture in the centre of each pastry sheet. Gather up the corners of the pastry over the filling to make a bag. Press together firmly and gently twist just above the filling to seal. Carefully fan out pastry tops and brush each parcel with remaining oil. Bake at 200°C for 20 minutes or until crisp and golden. 568 kilo joules (136 calories) per serve Medium Fat 5.4 9 Low Cholesterol 26 mg Low Fibre 0.7 9 Medium Sodium 163 mg NUTRITION TIPS Cheese is a valuable source of calcium for strong bones and teeth, protein and riboflavin (vitamin B2). Because it is a concentrated form of milk, just 30 grams of cheese has the same food value as a 300 millilitre carton of milk. For people who do not consume milk or yoghurt, a small quantity of cheese each day is an important inclusion for calcium. Those who are unable to digest lactose (milk sugar) are usually able to eat firm varieties of cheese without ill effects. During cheese making, most of the lactose in milk is lost in the whey and any remaining is broken down as the cheese matures. Fresh unripened cheeses such as cottage cheese retain most of their lactose. Cheese makes a great snack. We have put together some cheesy snack ideas using low fat cheese which will allow you to indulge without worry. Season low fat cottage cheese with freshly ground black pepper and a few chopped fresh basil leaves. Place on a plain water cracker or crispbread and top with tomato and cucumber slices. Mix 2 tablespoons grated carrot, 1 tablespoon sultanas, 2 chopped dried apricots and a squeeze of lemon juice through 250 g ricotta cheese. Use as a topping on plain water crackers, crispbread or toast.