For filling
- 50 g olive oil
- 800 g greens, washed
- salt
- pepper
- 2 tablespoons glossy rice
- 200 g feta cheese
For
- 200 g hard flour
- 100 g cornmeal
- 1 egg
- 2 tablespoons yogurt
- 150 g water + 50 g
- 100 g feta cheese, grated
- 100 g olive oil (separated 50+50)
Greek cornmeal pie with greens
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Vegetarian Diet
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
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Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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20'
Ηands on
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60'
Cook Time
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12
Portion(s)
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2
Difficulty
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Method
For the filling
- Place a large pan over medium heat and add the olive oil. Let it get hot.
- Add the greens to the pan and sauté until they wilt down to half their volume. Season with salt and pepper and transfer to a bowl.
- Add the rice, pepper and crumbled feta. Mix with a wooden spoon and set aside until needed.
For the pie
- Preheat oven to 180* C (350* F) Fan. Lightly grease a 32 cm baking pan and set aside.
- In a bowl, add the hard flour, cornmeal, egg, yogurt and half of the olive oil. Whisk and gradually add 150 g of water until you create a porridge-like mixture whose consistency reminds you of honey.
- Add the grated feta and mix.
- Add half of the mixture to the pan and spread it evenly on the bottom of the pan with a spoon.
- Spread the spinach mixture over it.
- To the rest of the mixture, add 50 g of water and whisk. You want to make it thin enough so that you can pour it over the greens.
- Drizzle with the remaining olive oil and bake for 60 minutes.
- When ready, remove from oven and allow pie to cool before serving.
Nutritional
Chart
Nutrition information per portion
266
Calories (kcal)
13
%
Calories
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
14.0
Total Fat (g)
20
%
Fatty Acids
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
4.8
Saturated Fat (g)
24
%
Saturated Fats
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
24.0
Total Carbs (g)
9
%
Carbohydrates
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
2.9
Sugars (g)
3
%
Sugars
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
9.8
Protein (g)
20
%
Protein
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
4.1
Fibre (g)
16
%
Fibers
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
0.9
Sodium (g)
15
%
Salt
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by
