SPINACH AND RICOTTA PARCELS

Written By Chloe Willett
 

SPINACH AND RICOTTA PARCELS

PREP: 10 min

COOK: 20 min

TOTAL: 30 min

SERVES: 15 pcs

 

INGREDIENTS

  • 300g spinach, blanched and drained

  • ½ packet of filo pastry

  • 300g ricotta

  • ½ tbsp freshly grated nutmeg (1 tsp if dried)

  • 30g chives, chopped

  • Sea salt and black pepper

  • 45g basil, chopped

  • 2 tbsp olive oil

  • 2 tbsp toasted pine nuts

  • 2 tbsp currants
     

METHOD

1.    Preheat oven to 180⁰C.

2.    Pat dry spinach with paper towel, then mix with ricotta and chopped herbs.

3.    Smash pine nuts and roughly chop currants. Add to spinach and ricotta mixture along with nutmeg. Season to taste with salt and pepper.

4.    Take 3 sheets of filo pastry and cut into squares. Put approx. 1 tbsp filling on one half of the squares (be careful not to overfill), brush some olive oil around the outer edge (0.5 cm) and fold pastry to make a triangle. Continue making triangles until filling is used up.

5.    Brush tops with olive oil. Bake in oven until golden brown (approx. 5 min)

 

Meal Planning Hack! You can freeze extras for a month. When ready to eat, preheat oven and heat from frozen for 10-15 min.

 

NUTRITION INFORMATION (1 SERVE = 4 pcs)

ENERGY: 360 kcal (1506 kJ)

PROTEIN: 14.8 g

TOTAL CARBS: 28.7 g

SUGARS: 6.8 g

FIBRE: 3.2 g

TOTAL FAT: 21.4 g

SATURATED FAT: 7.4 g

SODIUM: 280 mg

CALCIUM: 281 mg

VITAMIN D: 0.23 ug

DELIGHTFUL “DID-YOU-KNOWS”

Baby Spinach – Iron & Antioxidant Powerhouse

*       A highly nutrient dense green packed with iron, folate, Vitamin K, Vitamin A (beta-carotene), Vitamin C, magnesium, potassium, and plant nitrates.

*       Iron supports oxygen transport in the blood and helps prevent fatigue.

*       Folate works alongside iron in producing healthy red blood cells.

*       Contains potassium and magnesium which assist in blood pressure regulation, and natural nitrates that may support vascular function.

 

Low Fat Dairy – Ricotta

*       Good substitutes for cooking cream or cream cheese which are often high in saturated fat. Provides natural savoriness and is a good source of calcium, protein, Vitamin D, and Vitamin B12.

*       Calcium is the building block for strong bones and teeth, supports muscle function, and nerve signalling for movement.

*       Vitamin D enhances calcium absorption which promotes bone health. It is also an antioxidant which strengthens immune health.

*       Vitamin B12 is beneficial for red blood cell production and nerve function.

*      Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.

 

Olive Oil – Healthy Fats that Love You Back!

*       Has a better fat profile compared to butter à lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.

*       Source of Vitamin E à a powerful antioxidant that aids skin and immune health.

 
Chloe Willett
Next

Lentil & Vegetable Coconut Curry