Heartburn Diet Recipe #9 – Spinach Feta-Stuffed Phyllo Shells

Posted by admin
June 9, 2008

This is a simple version of spinach pie which eliminates acid reflux triggers items like onions and garlic. At the same time, it cuts down on fat which is usually used with phyllo dough and in the filling ingredients. Phyllo also known as filo dough can be difficult to work with as it dries rather quickly. These pre-made tiny pastry shells are easily found in the frozen food section of the supermarket.

Spinach Feta-Stuffed Phyllo Shells

Ingredients:
1 pack (10 ounces) frozen chopped spinach, thawed, well-drained and squeezed to remove excess water
1/4 cup crumbled feta cheese
1/4 cup fat-free cottage cheese
1/4 cup grated Parmesan cheese
4 eggs whites
2 tablespoons fresh chopped dill or 1 table dried dill
2 packages frozen, pre-made, mini phyllo shells (about 30 shells)

1. Preheat the oven to 325°F. Spray a baking sheet with nonstick cooking spray.
2. In a medium bowl, combine the spinach, feta, cottage and Parmesan cheeses, egg whites, and dill. Divide the mixture evenly among the frozen phyllo cups and place the cups on the prepared baking sheet.
3. Bake for 15-20 minutes until the phyllo is golden and the filling is hot.

Make 30 appetizers

Nutritional Analysis per serving:
Calories: 35
Fat: 1.5 g
Saturated Fat: 0.3 g
Cholesterol: 1.6 mg
Sodium: 57 mg
Carbohydrates: 35 g
Fiber: 0 g
Protein: 2 g

[Source: Eating for Acid Reflux: A Handbook and Cookbook for Those with Heartburn]

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