Broccoli And White Beans Baked In Phyllo
|Olive oil||2 Teaspoon|
|Broccoli florets||2 Cup (32 tbs)|
|Sweet red pepper||1 Medium, chopped|
|Chopped green onions||1 Cup (16 tbs)|
|Canned white beans||1 Cup (16 tbs), rinsed and drained (Small Size)|
|Cooked orzo pasta||1⁄2 Cup (8 tbs)|
|Dijon mustard||1 Tablespoon|
|Lemon juice||1 Tablespoon|
|Frozen phyllo sheets||12 , thawed (13 X 9 Inch Each)|
|Reduced calorie margarine||2 Tablespoon, melted|
For the filling, add the oil to a large no-stick skillet and heat over medium heat.
Add the broccoli, peppers and onions.
Cook and stir for 4 to 5 minutes or just until the vegetables are tender.
Remove the skillet from the heat.
Stir in the beans, orzo, mustard and lemon juice; set aside.
Place the phyllo in a stack on a large piece of wax paper.
Cover with plastic wrap and then a damp kitchen towel to prevent drying out.
To assemble the bundles, place 2 sheets of the phyllo on another piece of wax paper.
Brush with some of the margarine.
Then top with 2 more sheets of the phyllo and brush with more of the margarine.
Using a sharp knife, cut the prepared stack into 4 rectangles.
Place 1/4 cup of the filling in the center of each rectangle.
To enclose the filling, bring the 4 corners up and together, then pinch and twist slightly.
Place the finished bundles in muffin cups.
Repeat assembling bundles with the remaining phyllo, filling and margarine.
Brush the tops with any remaining margarine.
Bake at 375Â° for 6 to 8 minutes or until golden.
If desired, tie a scallion green around the top of each bundle.
Serving size: Complete recipe
Calories 1723 Calories from Fat 296
% Daily Value*
Total Fat 33 g50.2%
Saturated Fat 3.7 g18.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1458.6 mg60.8%
Total Carbohydrates 312 g104.1%
Dietary Fiber 29.9 g119.5%
Sugars 18.8 g
Protein 66 g131.2%
Vitamin A 463.5% Vitamin C 969.5%
Calcium 56.6% Iron 127.7%
*Based on a 2000 Calorie diet