This recipe has Fat (total lipid) as 75.9% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 11.2% of RDA
• Calories: 33.8% of RDA
• Carbs: 17.4% of RDA
• Fat (total lipid): 75.9% of RDA
• Fiber: 13.8% of RDA
• Fructose: 1.6% of RDA
• Protein: 19.7% of RDA
• Sodium: 68.5% of RDA
• Sugar: 8.3% of RDA
• Vitamin A (IU): 326% of RDA
• Vitamin B6: 28.6% of RDA
• Vitamin C: 8.3% of RDA
• Iron: 10.0% of RDA
• Magnesium: 23.4% of RDA
• Manganese: 20.2% of RDA
• Niacin: 30.5% of RDA
• Potassium: 11.5% of RDA
• Zinc: 13.8% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat oven to 375.
2.
Line a baking sheet with parchment (preferable) but you can use aluminum foil with a light spray of cooking oil.
3.
Melt butter and cook onions for a few minutes, until soft.
4.
Add garlic and cook for another minute.
5.
Beat 4 eggs in medium bowl.
6.
Add cooked onion, spinach, feta, parmesan, bread crumbs. Add salt, pepper, & nutmeg. Mix well with fork.
7.
Place one unfolded sheet of puff pastry on the parchment or sprayed aluminum foil.
8.
Spread the spinach mixture over the pastry, leaving a border of one inch all around the edges. Keep the spinach flat; do not pile high.
9.
Brush the edges with the egg wash made with the last egg.
10.
Cover with the second sheet of pastry that has been slightly flattened with a rolling pin to one inch bigger than the first sheet. (This ensures all the spinach will be covered).
11.
Press edges together with fingertips or fork, making sure mixture is sealed well.
12.
Brush just the top with egg wash, careful not to drip any down the sides. Cut a few slits in the top with a sharp knife to allow steam to escape.
13.
Bake 30-40 minutes, until golden brown. Can be served hot or at room temperature.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free breadcrumb for breadcrumb.
2.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just substitute gluten-free breadcrumb for breadcrumb.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 677
Protein 22.1 g
Carbohydrates 47.7 g
Iron 1.88 mg
Fiber 3.87 g
Calcium 112 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
