Recipes · Macedonian · Pies
Zelnik (Macedonian Cheese and Spinach Phyllo Pie)
One serving has 543 kcal and 18 g protein, and at least a fifth of a woman's daily need of vitamin K (356%), riboflavin (85%), selenium (62%), vitamin A (57%), folate (52%) and cobalamin (50%). Ready in 53 minutes.
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- Preparation: 25 min
- Cooking: 28 min
- Makes: 1 serving (245 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 70 g Phyllo dough
- 50 g Feta cheese
- 60 g Spinach, raw
- 30 g Eggs, whole, raw
- 15 g Vegetable oil
- 20 g Yogurt, plain
- 0.3 g Salt
Method
- Chop the spinach and mix it with the crumbled feta and egg to make the filling.
- Brush a sheet of phyllo with oil, lay another sheet on top, and repeat until you have a small stack; spoon the spinach and cheese filling along one edge.
- Roll or fold the phyllo around the filling into a coil or triangular parcel, brushing the seams with a little of the yogurt thinned with oil to seal.
- Place on an oiled baking tray, brush the top with the remaining oil and yogurt, and sprinkle with the salt.
- Bake at 190 °C (375 °F) for 25-30 minutes until deep golden and crisp.
- Cool for a few minutes before slicing; zelnik is delicious warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 543 kcal | 26% |
| Carbohydrates | 42.1 g | |
| Water | 146 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 18.3 g | 38% |
| Tryptophan | 0.24 g | |
| Threonine | 0.72 g | |
| Isoleucine | 0.9 g | |
| Leucine | 1.6 g | |
| Lysine | 1.2 g | |
| Methionine | 0.44 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.73 g | |
| Valine | 1.1 g | |
| Histidine | 0.46 g | |
| Fat | 33.7 g | |
| Monounsaturated | 9.2 g | |
| Polyunsaturated | 10.2 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 11.4 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 159 mg | |
| Calcium | 355 mg | 35% |
| Copper | 0.19 mg | 21% |
| Iron | 4.7 mg | 26% |
| Magnesium | 73.4 mg | 24% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 329 mg | 47% |
| Potassium | 490 mg | 10% |
| Selenium | 34.1 µg | 62% |
| Sodium | 1,123 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.94 mg | 85% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 210 µg | 52% |
| Cobalamin (vitamin B12) | 1.2 µg | 50% |
| Choline | 115 mg | 27% |
| Vitamin A | 397 µg | 57% |
| Vitamin C | 17 mg | 23% |
| Vitamin D (D2 + D3) | 33 IU | 6% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 320 µg | 356% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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