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Greek Spinach Feta Bites


Greek Spinach Feta Bites are among my all-time favorite cocktail party appetizers, and they’re always the hit of any gathering. But traditional ones tend to be extremely high in sodium, fat and calories. Try this make over recipe from Brentwood, MO personal trainers.

2 whole green onions, trimmed and cut into thirds
2 medium garlic cloves
1½ C loosely packed flat leaf parsley leaves
12 oz bag frozen chopped spinach, defrosted
2 oz (about ½ cup) crumbled light feta cheese
1 egg white
⅛ t salt
pinch ground nutmeg
20 all-natural, whole-wheat, mini filo shells*

Preheat the oven to 450° F. Place the filo shells side by side on a small baking sheet.

Add the onions, garlic and parsley to a food processor fitted with a chopping blade. Process until they are very finely chopped, stopping to scrape down the bowl if needed. Transfer the mixture to a medium mixing bowl and set aside.

Place the spinach in a fine strainer and squeeze as much moisture from it as possible. Then transfer the spinach to a clean, lint-free dish towel and squeeze until all the water is gone (if moisture remains, the filling will not be rich). Add it to the onion mixture along with the feta, egg white, salt and nutmeg. Mix the filling until well combined. Divide the mixture among the shells, forming it into tight balls and placing them so they are neatly mounded over and lightly packed in the shells. Bake them about 8–10 minutes or until the shells are a light golden brown and the filling is hot through. Serve immediately. Makes four servings.

Per serving (five bites): 143 calories; 8 g protein; 18 g carbohydrates (2 g sugar); 3 g fat; < 1 g saturated fat; 3 mg cholesterol; 2 g fiber; 443 mg sodium.
Traditional version (for a small piece, at times): 282 calories; 7 g protein; 16 g carbohydrates; 21 g fat; 11 g saturated fat; 79 mg cholesterol; 1 g fiber; 499 mg sodium
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* Look for these shells in the freezer section of your grocery store. The package we used did not say “whole wheat” on the front. So check the ingredient list of all brands at your grocery store to find a whole-wheat option. Reprinted from The Biggest Loser Flavors of the World Cookbook by Devin Alexander (Rodale 2011). Permission granted by Rodale.