Nutrition per serving may change if servings are adjusted.
3/4 cup nonfat yogurt cheese (see Tip), or low-fat cottage cheese
1/2 cup crumbled feta cheese, (2 ounces)
1 large egg white, lightly beaten with a fork
1/4 cup chopped fresh parsley
2 tablespoons freshly grated Parmesan cheese
1 tablespoon fine dry breadcrumbs
1/4 teaspoon salt
Pinch cayenne pepper
8 sheets phyllo dough, (14x18 inches)
2 tablespoons extra-virgin olive oil
Preheat oven to 350 °F. Position rack in upper third of oven. Coat a baking sheet with cooking spray.
Stir together yogurt cheese (or cottage cheese), feta, egg white, parsley, Parmesan, breadcrumbs, salt and ground red pepper in a bowl.
Set the stack of phyllo sheets to one side of the work surface; keep covered with a damp towel as you work. Working with one sheet at a time and with a long edge toward you, brush the first sheet of phyllo lightly with some of the oil. Top with a second sheet of phyllo and brush lightly with oil. Cut the phyllo vertically into 6 equal strips.
Place a heaping teaspoon of the cheese filling at the bottom of each phyllo strip. Fold one corner of the strip up and over the filling, then continue to fold the strip loosely (as you would fold a flag) to form a neat triangle. Place the triangles on the prepared baking sheet. Repeat 3 more times with the remaining sheets of phyllo and filling. Brush the tops of the triangles lightly with the remaining oil. Make a small slit in the top of each triangle with a sharp paring knife to allow steam to escape. Bake the triangles until they are golden brown, 25 to 30 minutes. Let cool for 5 minutes before serving warm.
Make Ahead Tip: Prepare through Step 4. Freeze them in a single layer, then enclose in a plastic bag or airtight container and store in the freezer for up to 2 months. Do not thaw before baking.
Tip: To make yogurt cheese: Line a colander with a large cotton towel or double thickness of cheesecloth, and place the colander in the sink. Add 1 1/2 cups nonfat plain yogurt. Let stand for 15 minutes then place the colander over a bowl. Cover with plastic wrap and refrigerate for 24 hours. Gathering the edges of the towel together, gently squeeze out any remaining liquid. Transfer the yogurt cheese to an airtight container. Makes 3/4 cup. Cover and chill for up to 1 week.
Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.
Per serving: 49 calories; 2 g fat(1 g sat); 0 g fiber;
5 g carbohydrates; 2 g protein;
2 mcg folate; 1 mg cholesterol;
0 g sugars; g added sugars; 78 IU vitamin A;
1 mg vitamin C; 18 mg calcium; 0 mg iron;
136 mg sodium; 13 mg potassium