Spinach, Sun-Dried Tomato, and Parmesan Rolls [Bulkbites.com]

• Servings: 10
• Time: 20 minutes

Spinach is loaded with a variety of vitamins and minerals including vitamin A, vitamin E, potassium, vitamin B2, vitamin C, protein, phosphorous calcium, copper, dietary fiber, iron and manganese. Eating spinach helps to build and grow muscles and to control the blood pressure levels in the body. Tomatoes are rich in a variety of nutrients like vitamin C, vitamin K, manganese, potassium, copper, vitamin B6, vitamin A, dietary fiber and vitamin B3. Including tomatoes in the diet helps to lower the cholesterol levels in the body.

Nutrition

• calories: 129
• protein: 7
• carbs: 19
• fat: 4
• saturated fat: 1.15
• polyunsaturated fat: 0.47
• monounsaturated fat: 1.5
• cholesterol: 4
• sodium: 224
• potassium: 290
• dietary fiber: 2.71
• sugars: 2
• vitamin a: 275
• vitamin c: 4
• calcium: 140
• iron: 2
• magnesium: 0
• complex carbs: 14.29
• other fats: 0.88

Ingredients

• 1 1/4 cup Whole Wheat Breadcrumbs
• 10 sheet dough Phyllo dough
• 1 spray , about 1/3 second Oil, PAM cooking spray, original
• 1 large Egg, white, raw, fresh
• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 0.5 cup Cheese, parmesan, dry grated, reduced fat
• 3 1/4 cup ricotta cheese, fat free
• 2 package yields Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
• 4 cloves Garlic, raw
• 1 tsp, leaves Spices, basil, dried
• 1 tsp, leaves Spices, oregano, dried
• 1 cup, chopped Onions, raw
• 2 tsp Oil, olive, salad or cooking
• 0.5 cup Tomatoes, sun-dried
• 1 quarts Boiling water

Instructions

• In a bowl, combine tomatoes and boiling water. Keep it aside for at least 30 minutes. Drain water and chop the tomatoes.
• Set the oven temperature to 350 degrees Fahrenheit / 175 degrees Celsius.
• Heat a little olive oil in a large pan over medium heat. Add garlic, basil, oregano and onion. Saute for at least 4-5 minutes or until onion becomes brown. Now add spinach and tomatoes and cook for at least a minute. Add egg white, salt, pepper and cheeses. Mix all the ingredients.
• Place a phyllo sheet on the cutting board and lightly coat it with cooking spray. Sprinkle 1 ½ tsp of breadcrumbs on the sheet. Now prepare 3 more layers by following the same steps and top it with a phyllo sheet.
• Spoon out half of spinach mixture and spread it along the long edge of a phyllo sheet; make sure that you leave a 2-inch space across the border. Now fold over the edges of the phyllo sheet.
• Lightly coat the roll using cooking spray and place it on a baking sheet. Cut the roll diagonally using a knife and again coat the rolls using cooking spray.
• Follow the above procedure for the remaining phyllos and spinach mixture.
• Bake the rolls at 350 degrees Fahrenheit / 175 degrees Celsius for at least 22 minutes. Then keep the rolls aside for 5 minutes and serve immediately.