2 medium garlic cloves
1 ½ C loosely packed flat leaf parsley
12 oz bag of frozen chopped spinach, defrosted
2 oz (roughly ½ C) crumbled light feta cheese
1 egg white
1/8 tsp salt
Pinch ground nutmeg
20 all natural whole wheat mini filo shells
Preheat oven to 450°F. Place filo shells side by side on a small baking sheet.
Add onions, garlic, and parsley to a food processor fitted with a chopping blade. Process until they are very finely chopped. Transfer the mixture to a medium mixing bowl and set aside.
Place the spinach in a fine strainer and squeeze as much moisture from it as possible. Then transfer the spinach to a clean, lint-free dish towel and squeeze until water is gone. Add it to the onion mixture along with feta cheese, egg white, salt, and nutmeg. Mix the filing until well combined.
Divide the mixture among the shells, forming it into tight balls and placing them so they are neatly mounded over and lightly packed into the shells.
Bake for about 8-10 minutes or until the shells are lightly golden brown and filling is hot through. Serve immediately. Serves four.
Per serving (5 bites): 143 calories, 8g protein; 18g carbs (2g sugar); 3g fat; 3mg cholesterol; 2g fiber; 443 mg sodium.
Recipe courtesy of Idea Food and Nutrition Tips Magazine, November-December 2015 edition.
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