Directions:
- Preheat oven to 350°F. Heat 2 tbsp oil in a large pan on medium high heat. Add potato, onion, pepper and fennel; sauté until soft, about 3 minutes. Add garlic; sauté until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted. Transfer to a bowl and cool. Beat eggs in another bowl. Stir eggs, feta, cottage cheese, soymilk, breadcrumbs, cilantro, dil,l and chives into veggie mix. Fold in crabmeat. Season with salt and pepper. Coat a 9 x 12 pan with cooking spray; dust with 2 tbsp Parmesan. Place 1 phyllo sheet in pan; brush with oil. Layer 3 more phyllo sheets in a row; brush each with oil. Dust with remaining Parmesan. Spoon mix over pastry; top with rest of phyllo; brush each sheet with oil. Score the top to mark off 3 x 6 pieces. Bake 35 minutes or until golden. Cool slightly; serve.
- Nutritional analysis per serving: 357 calories, 14.5 g fat (5 g saturated fat), 21 g carbohydrates, 28 g protein, 6 g fiber Nutritional analysis provided by Self
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 276.88 Kcal (1159 kJ) | ||
| Calories from fat | 124.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.78g | 21% | |
|---|---|---|---|
| Cholesterol | 49.52mg | 17% | |
| Sodium | 547.85mg | 23% | |
| Potassium | 401.7mg | 9% | |
| Total Carbs | 24.87g | 8% | |
| Sugars | 3.97g | 16% | |
| Dietary Fiber | 2.14g | 9% | |
| Protein | 13.07g | 26% | |
| Vitamin C | 29.9mg | 50% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 10.3mg | 57% | |
| Calcium | 188.1mg | 19% | |
| Amount Per 100 g | |||
| Calories | 137.37 Kcal (575 kJ) | ||
| Calories from fat | 61.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.84g | 21% | |
|---|---|---|---|
| Cholesterol | 24.57mg | 17% | |
| Sodium | 271.79mg | 23% | |
| Potassium | 199.29mg | 9% | |
| Total Carbs | 12.34g | 8% | |
| Sugars | 1.97g | 16% | |
| Dietary Fiber | 1.06g | 9% | |
| Protein | 6.49g | 26% | |
| Vitamin C | 14.9mg | 50% | |
| Vitamin A | 0.2mg | 16% | |
| Iron | 5.1mg | 57% | |
| Calcium | 93.3mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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