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:
Preparation time: 15 minutes
Cooking time: 35 minutes
Serves: 12
1.5 serves of vegetables per cup
Diet and Allergies:
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.
