Directions:
- Preheat oven to 350°.
- Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add white onion; sauté 7 minutes or until golden. Add green onions and garlic, and sauté 1 minute. Stir in chard; cook 2 minutes or until chard wilts. Stir in parsley and mint, and cook 1 minute. Place in a large bowl; cool slightly. Stir in cheeses, salt, pepper, and egg whites.
- Place 1 phyllo sheet on a large cutting board (cover remaining phyllo to prevent drying), and coat with cooking spray. Top with 1 phyllo sheet, and coat with cooking spray. Repeat procedure with 3 additional sheets.
- Cut phyllo stack into a 14-inch square. Place square in center of a 13 x 9-inch baking dish coated with cooking spray, allowing phyllo to extend up long sides of dish. Cut 14 x 4-inch piece into 2 (7 x 4-inch) rectangles. Fold each rectangle in half lengthwise. Place a rectangle against each short side of dish. Spread the chard mixture evenly over phyllo.
- Place 1 phyllo sheet on a large cutting board (cover remaining phyllo to prevent drying), and coat with cooking spray. Top with 1 phyllo sheet, and coat with cooking spray. Repeat procedure with remaining phyllo sheets. Place 18 x 14-inch phyllo stack over chard mixture. Fold phyllo edges into center. Coat with cooking spray. Score phyllo by making 2 lengthwise cuts and 3 crosswise cuts to form 12 rectangles. Bake at 350° for 40 minutes or until golden.
- Note: Cut the phyllo stacks so they fit in and up the long side of the baking dish. Arrange folded section against short edges of dish to encase filling.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 38.46 Kcal (161 kJ) | ||
| Calories from fat | 7.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.87g | 1% | |
|---|---|---|---|
| Cholesterol | 3.14mg | 1% | |
| Sodium | 216.7mg | 9% | |
| Potassium | 204.85mg | 4% | |
| Total Carbs | 5.03g | 2% | |
| Sugars | 1.91g | 8% | |
| Dietary Fiber | 1.68g | 7% | |
| Protein | 2.68g | 5% | |
| Vitamin C | 14.6mg | 24% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 23mg | 128% | |
| Calcium | 60mg | 6% | |
| Amount Per 100 g | |||
| Calories | 48.15 Kcal (202 kJ) | ||
| Calories from fat | 9.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.08g | 1% | |
|---|---|---|---|
| Cholesterol | 3.93mg | 1% | |
| Sodium | 271.29mg | 9% | |
| Potassium | 256.46mg | 4% | |
| Total Carbs | 6.3g | 2% | |
| Sugars | 2.39g | 8% | |
| Dietary Fiber | 2.11g | 7% | |
| Protein | 3.35g | 5% | |
| Vitamin C | 18.3mg | 24% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 28.7mg | 128% | |
| Calcium | 75.1mg | 6% | |
* 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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