Recipes · Moroccan · Finger Foods
Briouat (Savory Meat-Filled Phyllo Triangles)
One serving has 327 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (94%), cobalamin (58%), zinc (39%), selenium (37%), niacin (31%) and riboflavin (24%). Ready in 45 minutes.
- Preparation: 25 min
- Cooking: 20 min
- Makes: 1 serving (134 g)
- Difficulty: Medium
- Contains: beef, dairy, egg, gluten
Ingredients
- 35 g Phyllo dough
- 60 g Beef, ground, 85% lean, raw
- 15 g Onions, raw
- 5 g Parsley, fresh
- 0.4 g Cumin
- 0.2 g Cinnamon
- 10 g Butter, unsalted
- 0.5 g Salt
- 0.1 g Black pepper
- 8 g Eggs, whole, raw
Method
- Makes 1 portion (2-3 triangles); multiply the ingredients by 6 for a batch of about 15. Cook the onion in a little of the butter for 4-5 minutes until soft, then add the ground beef and cook, breaking it up, for 6-8 minutes until browned and cooked through.
- Stir in the parsley, cumin, cinnamon, salt, pepper and the egg, and cook for 1 more minute until the egg just sets through the mixture; let it cool slightly.
- Cut the phyllo into long strips, brush lightly with melted butter, and place a spoonful of filling at one end of each strip.
- Fold the corner over the filling to form a triangle and continue folding along the strip, flag-fashion, until you reach the end; brush the outside with a little more butter.
- Bake at 200 °C (400 °F) for 15-18 minutes, or fry, until golden and crisp all over.
- Serve warm as an appetizer or snack.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 327 kcal | 15% |
| Carbohydrates | 20.6 g | |
| Water | 76.3 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 15.1 g | 32% |
| Tryptophan | 0.11 g | |
| Threonine | 0.56 g | |
| Isoleucine | 0.65 g | |
| Leucine | 1.1 g | |
| Lysine | 1.1 g | |
| Methionine | 0.37 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.63 g | |
| Tyrosine | 0.47 g | |
| Valine | 0.74 g | |
| Histidine | 0.45 g | |
| Fat | 20.1 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.83 g | |
| Saturated | 9.3 g | |
| Trans-Fats | 0.52 g | |
| Cholesterol | 92.1 mg | |
| Calcium | 36.4 mg | 4% |
| Copper | 0.1 mg | 11% |
| Iron | 3.1 mg | 18% |
| Magnesium | 23 mg | 7% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 157 mg | 22% |
| Potassium | 275 mg | 6% |
| Selenium | 20.3 µg | 37% |
| Sodium | 419 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 49 µg | 12% |
| Cobalamin (vitamin B12) | 1.4 µg | 58% |
| Choline | 66.2 mg | 16% |
| Vitamin A | 105 µg | 15% |
| Vitamin C | 7.8 mg | 10% |
| Vitamin D (D2 + D3) | 8.4 IU | 1% |
| Vitamin E | 0.51 mg | 3% |
| Vitamin K | 84.7 µg | 94% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.3 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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