VEGETARIAN ST PATRICK'S DAY: SPINACH & EGG FILO PIE, lower fat & salt

A lower-fat, lower-salt but fabulously tasty version of an unforgettable Greek favourite...

Cyllinders of low-fat, low-salt Spanokopita (spinach & feta pie)
'really moist; loved the mushrooms' 'so tasty; wouldn't believe it was skinny.'  

2/6/16

Visitors to Greece who first experience the crisp, crackling spinach, feta and egg pie, known as Spanokopita, are usually blown away. Memories linger long.  And despite the fact that food on holiday never tastes as good at home, spanokopita recipes abound.  

The beautiful soft green filling makes it a perfect St Patrick's Day vegetarian dish.

For the health-conscious, including vegetarians, one difficulty lies in the pastry - paper thin filo sheets usually melded with lashings of melted butter. Feta, too, which produces the bold, tangy taste, is - whether from sheep's or goat's milk - high in saturated fat and salt. 

67's recipe is lower-fat, lower salt but terrifically tasty.  It is, indeed, even preferable to the orginal.  It includes mushrooms and cottage cheese; the mushrooms interrupting the one note texture of the filling; the cottage cheese replacing some of the high-salt feta. Both foods were included in a memorable  recipe from Martha Rose Shulman's Vegetarian Feast (sadly, out of print).     

There is a bit of work involved but the filling can be made a day ahead of time and refrigerated. Note that some supermarket filo pastries need defrosting overnight before it can be used. 

The photo shows a spanakopita for a picnic.  2 fat sliceable cylinders were the choice.  Pack into a stiff-sided container with serviettes protecting each layer. 

At home, an 8x11 inch;20x28cm rectangular version with 3 layers of filo below the filling and 3 above would work well.  Scrunch the overhang onto the edges. 

This recipe is not particularly budget friendly (there are more frugal versions on the net) but the taste of fresh spinach really is worth it.  Save it for special guests or a special occasion. 

Cost: £7-8
Serves: 6-8 as a main course; 15 or more as a picnic parcel

Ingred:
   113gm/4 oz mushrooms, in 1/2 inch/1 cm dice    
    olive oil (67 used Greek but any Mediterranean will do)
    2 large white or 3 red onions in med dice
    2 med to fat cloves garlic, minced  
    500 gms/8oz spinach (two large bags), washed & drained; remove grotty leaves & stems (make this a family task)  
    2 generous tablespoons chopped parsley
    1 tablespoon chopped fresh dill or 1 tsp dried dill (opt)
    1/8 tsp nutmeg
    pepper & salt
    
    150gms/5.3oz feta cheese, crumbled
    100gms/3.5oz cottage cheese
      20 gms grated fresh parmesan (opt)
    2 large eggs, beaten

    1 packet 6 filo pastry sheets for 2 fat cylinders OR 2 packets for 4 cigar shaped cylinders

     1/3 to 1/2 mug olive oil mixed with melted butter

     1/4-1/2 mug fresh breadcrumbs
    
Method:

1. Remember: the phyllo pastry should defrost in the fridge the night before cooking.  
2. Put a large, deep casserole pan over med-high heat
3. Spray generously with olive oil; add mushrooms; cook until all the liquid is gone and the mushrooms are nearly dry; this will take a few minutes.  Remove and set aside.
4. Add a thin layer of olive oil; sautee onions and garlic until onions are tender and browning at the edges - probably 5 mins 
5. Add spinach, parsley & dill if using; the leaves will fill the pan but gradually wilt down & reduce over 5-10 minutes; season with pepper and a little salt.  Add cooked mushrooms; mix. Place in a colander over a bowl and allow liquid to drip through as it cools (there shouldn't be too much). (Freeze juices for stock.)
6. When spinach is cool, coarsely chop.  In a large bowl, mix cheeses, then spinach and then eggs. Blend well.  Refrigerate overnight if making ahead.
7. When ready to cook: allow spinach mix to come to room temperature.
8. Preheat oven to 350F/180c/170fan
9. On a large board, lay out one layer of the phyllo pastry, keeping the rest under a damp cloth; brush with butter-olive oil mix, sprinkle over a light layer of breadcrumbs. Repeat with two more layers.
10. On the long edge add a generous sausage of either half or a quarter (depending on whether you're making 2 or 4 cylinders) of the spinach mix, leaving an inch clear on both ends; fold the ends over and roll the mixture until it is completely encased in the pastry; place on a cooking tray lined with greaseproof paper.
11. Repeat once for fat cylinders, three more times for cigars.
12. Bake 35-45 mins or until brown and crispy.
13. Cool on the tray.  
14. Using a sharp serrated knife, slice into pieces which fit easily in the hand.  Pack into a stiff sided container.  

Comments:

'I've eaten more spanokopita in recent years; this was one of the better ones.  It was nicely moist and the mushrooms were lovely.'  20+ fund-raiser 

'It is terrifically tasty but not greasy. I think I prefer it.'  retired writer

 Tip:

• Spanakopita Bites are the festive version of this, with either vegan, fish or meat filling 
• Uncooked spanokopita freezes well, & heats beautifully.  Bake at 350f/180/c/170fan for 45 mins.   

More Vegetarian dishes on NavBar: Recipes II...

                       

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.