Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Romano Cheese | 1 oz (28g) cheddar | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Shiitake | 1/2 cup (73g) | 34 |
| Bell Pepper | 1 medium (119g) | 31 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | 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
- =
- Filling
- 2 Tbs. olive oil
- 1/2 lb. fresh mushrooms such as shiitake or cremini, thinly sliced
- 1 cup red bell pepper, seeded and diced
- 1 bunch scallions, thinly sliced
- 3 large cloves garlic, minced
- 10 extra-large eggs, beaten
- Salt and freshly ground black pepper to taste
- 5 dashes hot pepper sauce, or to taste
- 1 cup shredded Asiago, Parmesan or Romano cheese
- -
- Filo
- 1/2 lb. filo (about 18 sheets)
- Nonstick cooking spray, 1/4 cup melted butter or olive oil for brushing
- 1 cup plain low-fat yogurt for garnish
- Thin slices of red bell pepper or fresh mushrooms for garnish
- =
Directions
1. To make Filling: Heat oil in large skillet over medium-high heat. Sauté vegetables 2 to 3 minutes. Beat together eggs, salt and pepper, and pour over vegetables in skillet. Cook about 4 minutes, stirring constantly, until eggs are almost firm throughout. Transfer eggs to mixing bowl, and set aside to cool 15 minutes. Stir in pepper sauce and cheese.
2. Preheat oven to 375F. Spray 9x12-inch baking pan with nonstick cooking spray.
3. To make Filo: Remove 8 to 10 sheets filo from package, covering remaining filo with plastic wrap. Cut filo to fit pan. Spray every sheet or every other sheet with nonstick cooking spray, or brush with butter or oil as you place them into pan. Spread egg mixture on top of filo layers. Top mixture with remaining filo layers, spraying or brushing sheets as before.
4. Bake about 30 minutes, or until golden brown. Remove, and cool about 15 minutes before garnishing and serving.