13 Ingredients
  • cooking spray
  • 1 1/2 cups chopped green bell pepper
  • 1 tablespoon finely chopped seeded jalapeño pepper (about 1 medium)
  • 1/2 cup semolina or pasta flour (about 2 1/4 ounces)
  • 1 1/2 cups fat-free milk, divided
  • 1 cup plain fat-free yogurt
  • 1 cup (4 ounces) crumbled feta cheese
  • 1 cup (4 ounces) shredded reduced-fat extrasharp cheddar cheese
  • 1/4 cup (1 ounce) crumbled blue cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 large egg whites
  • 8 (18 x 14-inch) sheets frozen phyllo dough, thawed
Nutrition
255
13% daily value
8 servings
                                       
                                            vegetarian
     

Fat

19% 12

Saturated

30% 6

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 1

Carbs

8% 23

Carbs (net)

- 22

Fiber

5% 1

Sugars

- 6

Sugars, added

- 0

Protein

26% 13

Cholesterol

10% 31

Sodium

17% 417

Calcium

35% 347

Magnesium

7% 29

Potassium

8% 278

Iron

6% 1

Zinc

11% 2

Phosphorus

37% 256

Vitamin A

15% 132

Vitamin C

40% 24

Thiamin (B1)

13% 0

Riboflavin (B2)

26% 0

Niacin (B3)

7% 1

Vitamin B6

9% 0

Folate equivalent (total)

13% 51

Folate (food)

- 28

Folic acid

- 13

Vitamin B12

13% 1

Vitamin D

0% 1

Vitamin E

1% 0

Vitamin K

5% 4
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