The Food Coach

Free Healthy Recipe - Swiss chard and feta pie

Low GI, Low sugar

This is a variation on the classic Greek spanokopita. It's a real favourite and incredibly easy to make. Don't be put off by the filo pastry. The real trick is to defrost it slowly and work fast. I use a pastry brush to brush the sheets lightly with oil.
Use Swiss chard with the red stalks if you can find it. The extra phytonutrients from the red pigment in the stalks are a double bonus.

300 grams Swiss chard, leaves and stalks washed and roughly chopped
1 tbs olive oil
2 onion - brown diced finely
½ cup mint, roughly chopped
3 eggs beaten
200 grams goat's fetta, grated
6 sheets filo pastry
2 tbs olive oil

Copyright Brett Stevens


Preheat the oven to 180 C

Bring a large pan of water to the boil and add the silverbeet.
Cook for 2 minutes once the water returns to the boil.
Drain and squeeze off excess water. Set aside to cool slightly then chop the leaves into 2 cm pieces.
Heat the olive oil in a frying pan and saute the onion for 2 minutes until soft.
Transfer the onions to a large bowl with the chopped silverbeet.
Add the mint,eggs, pepper and grated fetta. Mix well to combine all the ingredients.
Oil a round ovenproof pie dish approximately 29 cm in diameter x 3 cm deep.
Brush a sheet of filo and lay it horizontally over the pie dish.
Brush the next sheet with oil and lay it vertically over the pie dish.
Repeat the process until all 6 sheets line the pie dish.
Spoon the filling into the dish them fold the overhanging pastry back into the centre of the dish.
Brush the top of the pastry with some beaten egg.
Place in the oven to bake for 35 minutes

Makes 4 servings

Scale recipe to serves

Prep Time: 30 mins
Cooking Time: 35 mins
Ready in: 65 mins

Suitable for:
Dinner, Lunch

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Nutritional Information - Per Serve
Kj 1397 kj
Calories 334 kcal
Fat 28 g
Saturated Fat 10 g
Total Carbohydrate 6 g
Total Protein 17 g
Fibre 3 g