Quick Snacks: Feta and Spinach Parcels

Quick Snacks: Feta and Spinach Parcels

It’s often difficult to find something healthy to eat on the go but these feta and spinach parcels can be made quickly and taken with you to keep up with your on-the-go lifestyle.

They’re also perfect for lunch boxes so can be taken to work with you or given to the kids to take to school.

Here’s what you’ll need and how to make them –

Feta and Spinach Parcels

Prep Time: 15 minutes

Cook Time: 25 minutes

Makes: 12

Ingredients:

225g TOTAL 0% Greek Yoghurt

4 tbsp olive oil

1 large red onion, finely chopped

1 large red pepper, diced

1 tsp fennel seed, crushed

½ tsp chilli flakes

125g spinach

200g reduced fat feta, crumbled

40g fresh breadcrumbs

9 sheets filo pastry, approx 30 x 38cm (NUTRITION- 250g)

1 tsp cracked black pepper

1 /2 bunch chives, finely chopped

1 clove garlic, crushed

Method:

Heat the oven to 190°C / 375°F / Gas Mark 5. Heat 1 tbsp oil in a large frying pan.  Add onion, pepper and spices and cook for 5-8 minutes until the onion is soft and golden, then transfer to a bowl. Put the spinach in a large bowl, cover with boiling water and leave for 2 minutes. Drain and rinse with cold water. Squeeze out as much water as possible with your hands. You should be left with spinach weighing approximately 60g. Roughly chop.

Add spinach, feta and breadcrumbs to the fried vegetables and mix well. Stir in 75g yoghurt and season with black pepper. Set aside.

Lay a sheet of filo pastry on the work surface, dab with a little oil, so the pastry is roughly ½ covered. Add another layer of filo on top and dab again with oil. Top with a third sheet, and dab again with oil. Cut widthways into 4 long strips. Spoon 1/12 of the filling into one corner of the pastry then fold over in a triangular motion to enclose the filling, then continue folding over along the long edge of the filled triangle. Once finished, dab with a little more oil and place on a baking tray lined with non-stick baking paper. Repeat with the remaining pastry and filling.

Scatter each parcel with a little black pepper, and bake for 15-20 minutes until deep golden. Serve hot or cool and chill for up to 2 days, returning to room temperature before eating. For the dip, mix together the remaining yoghurt, chives and garlic and season.

Nutritional Information per serving: 159 Calories / 8g Protein / 6.5g Fat / 2.5g Saturated Fat / 16g Carbs / 3.5g Sugars / 1g Fibre / 0.7g Salt

Tagged in