Phyllo Spinach Tarts


Calories  265
Total fat  15 grams
Saturated Fat  5 grams
Monounsaturated Fat  6 g
Cholesterol  76 milligrams
Carbohydrates 23 g
Protein 11 grams
Fiber 3 grams
Sodium  645 mg
Potassium  461 mg



4 tablespoons extra-virgin olive oil, divided
1 medium yellow onion, coarsely chopped
3/4 - 1 1/4 teaspoons salt, divided
16 cups spinach, (about 1 pound), tough stems removed, coarsely chopped
1 cup low-fat ricotta cheese
1/3 cup crumbled feta, or goat cheese
2 large eggs
2 large egg whites
2 tablespoons chopped fresh dill, or
2 teaspoons dried
1/2 teaspoon freshly ground pepper
1/4 teaspoon ground nutmeg
1/2 cup sun-dried tomatoes, finely chopped (not oil-packed)
2 tablespoons butter
20 sheets (9-by-14-inch) phyllo dough, thawed according to package directions

1.  Heat 2 tablespoons oil in a large
     skillet over medium heat. Add onion
     and 1/4 teaspoon salt and cook, stirring,
     until brown and tender, about 5 minutes.
     Add spinach in batches and cook, stirring
     occasionally, until wilted, 2 to 3 minutes.
2.  Whisk ricotta, feta and 1/2 teaspoon salt
     (or goat cheese and 1 teaspoon salt),
     eggs, egg whites, dill, pepper and nutmeg
     in a large bowl. Stir in the spinach mixture
     and sun-dried tomatoes.
3.  Preheat oven to 325°F.
4.  Melt butter with the remaining
     2 tablespoons oil in a small saucepan.
     Remove from the heat.
5.  Unroll phyllo sheets onto a clean, dry
     surface, keeping them in a stack.
     (To make the tart in an 11-inch round
     tart pan instead of individual tartlets,
     see Variation, below.) Cut the stack in
     half crosswise (you’ll have 40 half-sheets).
     Cover with a piece of wax paper and then
     a damp kitchen towel. (Keep the phyllo
     covered to prevent it from drying out while
     you work.)
6.  Lightly brush each tartlet pan with some
     of the melted butter mixture. Place 1 half-
     sheet of phyllo in each pan, pressing it into
     the edges; brush with the butter mixture.
     Continue adding sheets and brushing with
     the butter mixture until you have 5 layers
     in each pan. Trim the phyllo, leaving a
     1/2- to 1-inch overhang.
7.  Place the tartlet pans on a baking sheet.
     Divide the spinach mixture among
     the pans. Fold the dough over the filling
     (it won’t cover completely). Brush the
     edges of the dough with the remaining
     butter mixture.
8.  Bake the tartlets until the filling is set
     and the crust is golden brown, about
     35 minutes. Let cool for 5 minutes, then
     gently turn the tartlets out of the pans.
     Serve warm. Variation: This recipe can
     also be made in an 11-inch round tart
     pan with a removable bottom. Use 2
     overlapping sheets of phyllo per layer,
     for 10 layers. Brush each layer with the
     butter mixture. Add the filling. Trim the
     phyllo to make a 1- to 2-inch overhang;
     fold the dough over the filling. Bake until
     set and golden brown, 40 to 45 minutes.

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Mardi Gras Creole
Chicken ‘n Veggies

The color and flavors of New Orleans burst through this easy-to-make, deliciously affordable one-dish supper. Using frozen vegetables cuts down on prep time while boosting fiber and nutrition. Serve it over brown rice for a satisfying Southern family meal. Laissez les bon temps rouler! 


•    Cooking spray
•    1 pound chicken breast tenders
•    2 cups frozen pepper stir-fry, thawed
•    2 cup frozen cut okra, thawed
•    3/4  cup thinly sliced celery
•    3/4  teaspoon sugar
•    1/2  teaspoon salt
•    1/2  teaspoon dried thyme
•    1/4  teaspoon ground or flaked red pepper
      (or to taste)
•    1 14.5-ounce can diced tomatoes
•    1/4  cup chopped fresh parsley
•    1 tablespoon  butter


1.    Heat a large non-stick skillet over medium-high heat
       and coat with cooking spray.

2.    Add chicken; cook until browned on both sides,
       about 3 minutes per side.

3.    Add pepper stir-fry veggies, okra, celery, sugar, salt,
       thyme and red pepper, stirring to combine.

4.    Pour the can of tomatoes (including the liquid) over
       the chicken mixture and bring to a boil.

5.    Cover, reduce heat and simmer 5 minutes.

6.    Uncover and stir, then continue cooking uncovered
       for an additional 3 minutes.

7.    Turn off heat, add parsley and butter, stirring until
       butter melts. Serve over rice.

Calories: 199 (20% from fat)
Fat: 4.4g (sat 1.8g,mono 1.5g,poly 0.5g)
Protein: 28.3g
Carbohydrate: 11g
Fiber: 3.2g
Cholesterol: 73mg
Iron: 1.9mg
Sodium: 550mg
Calcium: 71mg

Makes 4 1-cup servings

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