How to Make the Perfect Low-Calorie Spanakopita
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Loading... - Eva Reilly
- 28 Jun 2024
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Spanakopita, a traditional Greek spinach pie, is a delicious and savory dish loved by many. However, the traditional version can be high in calories due to the use of phyllo dough and generous amounts of cheese and butter. This guide will show you how to make a perfect low-calorie version of Spanakopita without sacrificing flavor.
Spanakopita is a classic Greek dish known for its flaky crust and savory spinach and feta filling. By making a few simple adjustments to the traditional recipe, you can enjoy this delightful dish in a healthier, low-calorie version.
Ingredients
For the Filling
i. 1 lb (450g) fresh spinach, chopped
ii. 1 cup low-fat feta cheese, crumbled
iii. 1 cup low-fat cottage cheese
iv. 1 medium onion, finely chopped
v. 2 garlic cloves, minced
vi. 2 eggs, lightly beaten
vii. 1/4 cup fresh dill, chopped
viii.1/4 cup fresh parsley, chopped
ix. 1/4 teaspoon nutmeg
x. Salt and pepper to taste
For the Phyllo Dough
i. 10 sheets of phyllo dough (whole wheat if available)
ii. Cooking spray or olive oil spray
Instructions
Step 1: Prepare the Filling
- Cook the Spinach: In a large skillet, cook the chopped spinach over medium heat until wilted. This usually takes about 3-5 minutes. Transfer the spinach to a colander to drain and cool. Once cool, squeeze out any excess moisture.
- Sauté Onions and Garlic: In the same skillet, add a little olive oil spray and sauté the onions until they are soft and translucent, about 5 minutes. Add the garlic and sauté for another 1-2 minutes.
- Mix the Filling: In a large mixing bowl, combine the cooked spinach, sautéed onions and garlic, low-fat feta cheese, cottage cheese, beaten eggs, fresh dill, fresh parsley, nutmeg, salt, and pepper. Mix well until all ingredients are evenly distributed.
Step 2: Assemble the Spanakopita
- Preheat Oven: Preheat your oven to 350°F (175°C).
- Prepare the Phyllo Dough: Lay one sheet of phyllo dough on a clean work surface and lightly spray it with cooking spray. Place another sheet on top and spray again. Repeat this process until you have a stack of 5 sheets.
- Add Filling: Spread half of the spinach mixture evenly over the phyllo stack.
- Top with More Phyllo Dough: Prepare another stack of 5 phyllo sheets, spraying each layer as before. Place this stack on top of the filling.
- Score the Dough: Using a sharp knife, gently score the top layers of phyllo into squares or diamond shapes to make it easier to cut after baking.
Step 3: Bake the Spanakopita
- Bake: Place the assembled Spanakopita in a preheated oven and bake for 45-50 minutes, or until the top is golden brown and crispy.
- Cool: Allow the Spanakopita to cool slightly before cutting it along the scored lines.
Tips for a Perfect Low-Calorie Spanakopita
1. Use Whole Wheat Phyllo Dough: If available, whole wheat phyllo dough can add a bit more fiber to the dish.
2. Low-Fat Cheese Options: Using low-fat feta and cottage cheese significantly reduces the calorie content while still providing a rich flavor.
3. Cooking Spray: Opt for cooking spray instead of brushing with butter to reduce calories and fat.
Nutritional Information (per serving)
i. Calories: Approximately 150
ii. Protein: 8g
iii. Carbohydrates: 15g
iv. Fat: 7g
v. Fiber: 2g
Making a low-calorie version of Spanakopita is easy and doesn't compromise on taste. By using fresh spinach, low-fat cheeses, and cooking spray, you can enjoy a healthier version of this Greek classic. Serve it as an appetizer, a side dish, or a light main course, and enjoy the flavors of Greece in a healthier way.
