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Vegie filo cups

1.5 serves of vegetables in each serve

Preparation time: 15 minutes

Cooking time: 35 minutes

Serves: 12

1.5 serves of vegetables per cup

Diet and Allergies:

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Ingredients

Olive oil spray
1 roll filo pastry
3 large zucchini, grated & liquid squeezed out
4 yellow squash, grated
½ red capsicum, finely diced
½ red onion, finely diced
3 tomatoes, diced
3 sprigs fresh oregano or 1 tsp dried oregano
3 eggs
2 tbsp wholemeal plain flour
Pinch of salt
½ cup reduced-fat mozzarella, grated

Method

Pre-heat oven to 180oC.

Lightly spray a 12-cup muffin tray with olive oil. Cut the filo into squares to fit the size of the muffin wells. Fill each muffin well with 3-4 layers of filo squares. Lightly spray with olive oil spray.

In a large bowl, combine the zucchini, squash, capsicum, red onion, tomato, oregano, eggs, wholemeal flour and a pinch of salt. Mix well.

Fill each filo cup with the mixture, sprinkle with mozzarella and bake for 25 minutes until the filo is golden brown on the edges and the filling is firm and cooked through. Remove from the tins immediately so the filo doesn’t go soft. Cool on a wire rack.

Variation

Replace the tomato, zucchini, squash and mozzarella with 3 large handfuls of baby spinach leaves and mix through 1 cup of crumbled reduced-salt feta cheese.

 

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