Spinach triangles | Better Health Channel

Spinach triangles

Preparation time:   

Spinach triangles

Recipe highlights Serves: 4

  • Good source of folate, iron
  • Suitable to freeze
  • Store covered in fridge (under 5C)
  • Egg free
  • Vegetarian

Ingredients

  • 1 bunch spinach, stalks removed, washed well and drained
    1/2 cup spring onions, sliced
    250 g ricotta cheese, low-fat
    nutmeg, pinch
    1/2 cup parsley, chopped
    12 sheets filo pastry
    2 teaspoons olive oil
    2 teaspoons butter, or poly/monounsaturated margarine
    1 tablespoon sesame seeds

Cooking method

    1. Shred spinach and steam or microwave until tender. Cool and squeeze as dry as possible.
    2. Combine spinach with spring onions, ricotta, nutmeg and parsley.
    3. Fold one sheet of pastry in half lengthwise, place one spoonful of spinach mixture in one corner and fold over to form a triangle. Continue folding to end of pastry. Repeat with remaining pastry and spinach mixture.
    4. Place triangles on a non-stick baking tray.
    5. Heat oil and butter and brush over tops of pastry triangles. Sprinkle with sesame seeds and bake in a moderate oven (180C/350F) for about 30 minutes or until brown and crisp. Serve hot.

Notes: This is a lower-fat version of an old favourite.

Nutritional facts

Average quantity per Serving
Average quantity per 100g
Weight (g)
174.00g
100.00g
Energy (kJ)
926.20kJ
532.30kJ
Protein (g)
10.92g
6.28g
Total fat (g)
9.96g
5.72g
- Saturated fat (g)
4.38g
2.52g
- Polyunsaturated fat (g)
1.25g
0.72g
- Monounsaturated fat (g)
3.63g
2.08g
Cholesterol (mg)
25.92mg
14.89mg
Carbohydrate-available (g)
20.29g
11.66g
CarbohydrateSE (g)
20.29g
11.66g
- Sugars (g)
2.42g
1.39g
Water (g)
124.84g
71.75g
Dietary fibre (g)
3.42g
1.97g
Thiamin (mg)
0.15mg
0.09mg
Riboflavin (mg)
0.24mg
0.14mg
Niacin (mg)
0.96mg
0.55mg
Niacin equivalents (mg)
3.45mg
1.98mg
Vitamin C (mg)
27.74mg
15.94mg
Total folate (ug)
92.77ug
53.32ug
Total vitamin A equivalents (ug)
385.23ug
221.39ug
Retinol (ug)
51.59ug
29.65ug
Beta carotene equivalents (ug)
1982.61ug
1139.43ug
Sodium (mg)
364.41mg
209.43mg
Potassium (mg)
567.96mg
326.42mg
Magnesium (mg)
73.25mg
42.10mg
Calcium (mg)
181.21mg
104.14mg
Phosphorus (mg)
207.04mg
118.99mg
Iron (mg)
3.39mg
1.95mg
Zinc (mg)
1.20mg
0.69mg

Contributed by:

Gut Foundation Research Institute
(Logo links to further information)

Source: The Good Gut Cookbook
This recipe was orginally published as:
Spinach triangles

Recipe publication date on: 06/24/2003
Last reviewed on: 21/05/2014


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