Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Pumpkin | not in our table | 0 |
| Phyllo Dough | 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
- olive oil cooking spray
- 1 x 8-ounce (240 g) onion, chopped
- ½ pound (240 g) zucchini, grated
- ½ pound (240 g) summer squash, grated
- 3 ounces (80 ml) liquid egg substitute
- ⅓ cup crumbled low-fat feta cheese, about 1 ounce (30 g)
- 1 tablespoon (9 g) all-purpose flour
- 3 tablespoons 30 g) chopped fresh oregano or 1 tablespoon (15 ml) crushed dried
- 8 sheets phyllo dough
Directions
Preheat oven to 375°F (190°C or gas mark 5).
Lightly coat a non-stick skillet with cooking spray.
Place over medium heat and add the onion and two squashes.
Cook, stirring occasionally, until vegetables are soft and all liquid has evaporated, about 8 to 10 minutes.
Place the vegetables in a bowl to cool slightly.
Add the egg substitute, feta cheese, flour, and oregano.
Stir to combine and set aside.
Place a sheet of phyllo dough on a 9-inch (22.5 cm) pie plate, allowing any excess dough to loosely drape over the sides.
Lightly coat with cooking spray.
Repeat, using three more phyllo sheets, spraying after each addition.
Pour the prepared vegetable-egg mixture into the pie shell and smooth out surface.
Top the pie with the remaining four sheets of phyllo, spraying each layer with cooking spray before adding another sheet.
Cut the phyllo 1 inch (2.5 cm) beyond the rim of the pie pan.
Fold this dough over towards the center to make an edge just inside the rim.
Bake for 40 to 45 minutes, until nicely browned and puffed.
Allow to cool to room temperature before serving.