Broccoli Phyllo Pie

Health score
4%
Broccoli Phyllo Pie
45 min.
8
181kcal

Suggestions

Ingredients

  • 0.3 cup freshly gratedparmesan cheese 
  • 0.3 teaspoon cream of tartar 
  •  egg whites 
  •  egg yolks lightly beaten
  • tablespoons flour all-purpose
  • cups mushrooms fresh chopped
  • cloves garlic minced
  • 0.3 teaspoon ground pepper 
  • 1.3 cups milk 1% low-fat
  • cup onion minced
  • 13 sheets phyllo pastry frozen thawed
  • 0.5 teaspoon salt 
  • teaspoons vegetable oil 
  • 20 ounce choppedbroccoli frozen thawed drained
  • 20 ounce choppedbroccoli frozen thawed drained

Equipment

  • frying pan
  • oven
  • hand mixer
  • springform pan

Directions

  1. Heat oil in a nonstick skillet over medium heat.
  2. Add mushrooms, onion, and garlic; saute 7 minutes.
  3. Sprinkle flour over vegetable mixture; stir well. Stir in milk; cook over medium heat, stirring constantly, until thickened and bubbly. Stir in broccoli, salt, and pepper.
  4. Let cool. Stir in egg yolks and cheese.
  5. Beat egg whites and cream of tartar at high speed of an electric mixer until stiff peaks form. Fold beaten egg white mixture into broccoli mixture.
  6. Coat a 10-inch springform pan with cooking spray; place 1 sheet of phyllo in pan (keep remaining phyllo covered). Coat phyllo with cooking spray.
  7. Layer 9 more sheets on top of first sheet, coating each with cooking spray and fanning each slightly to the right. (The overhanging sheets will form a circle around the pan.) Gently press phyllo into pan, forming a shell; fill with broccoli mixture. Top with remaining 3 sheets, coating each with cooking spray and fanning each to the right. Fold edges over top to enclose filling. Coat top of phyllo with cooking spray.
  8. Bake, uncovered, at 400 for 25 minutes. Cover and bake 35 minutes; let stand 10 minutes.
  9. Serve warm.

Nutrition Facts

Calories181kcal
Protein17.75%
Fat29.48%
Carbs52.77%

Properties

Glycemic Index
32.63
Glycemic Load
8.19
Inflammation Score
-4
Nutrition Score
8.4804347546204%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:180.91kcal
9.05%
Fat:5.9g
9.08%
Saturated Fat:1.98g
12.39%
Carbohydrates:23.78g
7.93%
Net Carbohydrates:22.51g
8.18%
Sugar:3.49g
3.88%
Cholesterol:54.1mg
18.03%
Sodium:362.21mg
15.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8g
16%
Selenium:17.93µg
25.62%
Vitamin B2:0.38mg
22.48%
Vitamin B1:0.25mg
16.75%
Phosphorus:130.37mg
13.04%
Folate:48.93µg
12.23%
Vitamin B3:2.38mg
11.91%
Manganese:0.23mg
11.5%
Calcium:92.25mg
9.23%
Vitamin B5:0.81mg
8.14%
Iron:1.45mg
8.04%
Potassium:245.33mg
7.01%
Copper:0.13mg
6.56%
Vitamin B12:0.39µg
6.47%
Vitamin B6:0.11mg
5.57%
Fiber:1.27g
5.1%
Zinc:0.75mg
4.98%
Vitamin D:0.74µg
4.97%
Magnesium:17.26mg
4.31%
Vitamin A:178.18IU
3.56%
Vitamin K:3.2µg
3.05%
Vitamin C:2.22mg
2.69%
Vitamin E:0.28mg
1.84%
Source:My Recipes