1 cup (4 oz.) low fat feta cheese (6 grams fat or less per 1 oz.), finely crumbled
1 cup nonfat cottage cheese
1/4 cup (1 oz.) fresh grated Parmesan cheese
1/2 cup (2 oz.) grated Frigo Truly Light Mozzarella (2 grams fat per 1 oz. serving) or 2 oz. mozzarella style fat free cheese
4 egg whites and 1/2 cup nonfat egg substitute
12 green onions, chopped
1 10-oz. package fresh spinach, washed and chopped; or1 10-oz. package frozen spinach thawed and well drained
1/3 lb. fílo dough (approximately 10 14- by 18-inch sheets)
1 egg white plus 1 tablespoon egg substitute, lightly beaten with 1 tablespoon water butter flavored cooking spray
1 tablespoon Land O Lakes Light Butter (5.5 grams fat per tablespoon) or other light butter or margarine, melted
1. Following use and care instructions on fílo package; very carefully defrost and
prepare pastry for use.
2. Mix cheeses together with egg whites, egg substitute, onions and spinach in a
3. Lightly spray the bottom of a 9- by 13-inch baking dish with cooking spray. Fold
a sheet of fillo in half (14- by 9-inch) and lay in the bottom of baking dish. Lightly
spray the top of sheet with cooking spray; repeat process with four more sheets.
After spraying the top of the fifth sheet; dip a pastry brush in egg white mixture and
carefully brush top of fifth sheet. This will keep the fílo from becoming soggy beneath
the spinach and cheese filling.
4. Preheat oven to 375º F. Spread spinach and cheese mixture evenly over fílo
crust. Repeat above process with remaining five sheets of fillo beginning by brushing
egg white mixture on the bottom side of the first fillo sheet covering filling. After
spraying the top of last layer, brush top of Spanakopita with a final coat of egg white
mixture and bake for 45 or until top is lightly browned.
5. Remove from oven; bush top with melted butter and allow to cool slightly before
cutting into size needed: entree, vegetable, or appetizer.
Yield: 8 servings at approximately 166 calories; 5.5 grams total fat; 3 grams
saturated fat; 14 milligrams cholesterol; 13.5 grams carbohydrate; 0.7 gram dietary
fiber; 16.5 grams protein; 464 milligrams sodium.