This savory Greek appetizer is usually made with a lot of butter and feta cheese, which is delicious but very salty. This recipe offers a lighter, heart-healthy alternative.
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Olive oil cooking spray
1 small onion, minced
One 10-ounce package frozen, chopped spinach
1/3 cup crumbled reduced-fat feta cheese
1/4 cup 1 percent cottage cheese
1/8 teaspoon ground nutmeg
1 ½ tablespoons chopped fresh dill
Freshly ground pepper
1 tablespoon egg substitute
5 sheets frozen phyllo dough, thawed
Refrigerated butter-flavored cooking spray
- Preheat the oven to 350 degrees F. Coat a baking sheet with olive oil cooking spray.
- Coat a large nonstick skillet with olive oil cooking spray. Add the onion and spinach; saute over medium-high heat until the spinach is thawed and the onion begins to wilt, 8-10 minutes. Stir frequently to break up clumps of spinach. Add the feta and cottage cheese along with the nutmeg, dill, pepper and egg substitute; mix well. Remove from heat and cool for 5 minutes.
- Cut the phyllo dough into 4 lengthwise strips, covering the dough you are not using with a damp tea towel so it does not dry out. Coat each strip with the butter-flavored spray. Place a tablespoon of spinach mix on top of a strip of dough and fold over to make a triangle; continue folding over as if folding a flag. Place on the prepared baking sheet. Repeat, using all the remaining phyllo and filling. Coat each triangle with the butter-flavored spray. Bake for about 20 minutes, until browned. Serve warm.
Makes 20 pieces (10 servings)
Each 2-piece serving contains:
Total fat 1.5g
Dietary fiber 0g
Potassium 60 mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)