Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Ricotta Cheese | 1/2 cup (124g) part-skim | 174 |
| Sesame | 1 tbsp (14g) | 120 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Spinach | 1 cup raw (30g) | 7 |
| Pastry | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 cup carrot, grated
- 1/2 cup zucchini, grated
- 1/2 cup frozen spinach, thawed
- 1/2 cup firm tofu -or- fat free
- ricotta cheese
- 1/2 cup fat free cheddar or
- mozzeralla cheese, grated
- (optional)
- x herbs and spices to taste
- 4 sheets of frozen puff pastry
- or- 8 sheets frozen phyllo
- pastry
- 1 egg white, beaten
- (optional)
- 1 tbsp sesame seeds (optional)
- =
Directions
Grate vegetables in food processor. (try different veggies. If you don"t have all of the 3 listed you can use just 1 or 2). Process tofu in food processor until crumbly. Mix vegetables, tofu, and cheese together in bowl. Mix in herbs and spices such as dried basil, coriander, onion powder, garlic powder, freshly ground pepper, etc. Line a baking tray with grease proof baking paper or spray lightly with oil. Cut pastry sheet into 4 squares. Put about 1 heaping tablespoon (or as much as will fit) of the vegetable mixture onto square. Fold into triangle shape, sealing with beaten egg white or water. Put triangle onto baking tray. Repeat until you run out of pastry or veggies. (extra veggie mixture can be frozen). Poke a couple of holes in the top of each with a knife. If you wish, brush the top of each triangle with egg white and sprinkle with sesame seeds. Bake 180 degrees celsius or 350 °Fahrenheit for about 20 minutes. Serve with mashed potatoes!