Zukkini to tamago, feta chiizu no pan / zucchini, egg and feta cheese pastry
This is another savory pastry we like. Sauteed zucchini is paired with fluffy fried or microwaved egg and feta cheese. Dill makes this combination truly savory.
1 pastry (1/9 piroshki-style dough recipe and 1/3 of filling recipe):
266 calories; 12.9 g protein; 12.8 g fat; 25.5 g carbohydrate; 20.9 g net carbs; 151 mg sodium; 89 mg cholesterol; 4.6 g fiber
<Ingredients>
(Enough for 3 pastries; 66-67 g dough for each pastry)
Piroshki-style dough (not in photo)
Approx. 150 g (1 small or 1/2 medium) zucchini (157 g in photo)
1 egg
30 g feta cheese (desalinated in milk + water for 4+ hours)
A few sprigs dill weed (5 g in photo)
1/2 tsp shiokoji salted rice malt
1/2 tsp oil
<Directions>
1.
Lightly beat egg
Cut zucchini into small pieces (cut lengthwise into 4-6, then slice into 7-8 mm wide pieces in photo).
2.
Microwave egg without cover for 20-30 seconds, removing and mixing once or twice to fluff up (photo below).
When done, cool.
3.
Heat oil, and saute zucchini on medium to medium low heat until soft. (If lots of moisture comes out of zucchini, raise heat to prevent it from becoming soggy.)
Swirl in shiokoji, mix well, and transfer to a prep bowl.
4.
Add egg, feta cheese and dill to zucchini, and mix.
Filling is ready.
5.
Flatten pastry dough, put one-third of filling, and tightly seal by pressing ends.
6.
Bake at 400F/200C until golden, approx. 20 minutes.
Cool on rack.
<Notes>
1 pastry (1/9 piroshki-style dough recipe and 1/3 of filling recipe):
266 calories; 12.9 g protein; 12.8 g fat; 25.5 g carbohydrate; 20.9 g net carbs; 151 mg sodium; 89 mg cholesterol; 4.6 g fiber
<Ingredients>
Piroshki-style dough (not in photo)
Approx. 150 g (1 small or 1/2 medium) zucchini (157 g in photo)
1 egg
30 g feta cheese (desalinated in milk + water for 4+ hours)
A few sprigs dill weed (5 g in photo)
1/2 tsp shiokoji salted rice malt
1/2 tsp oil
<Directions>
1.
Lightly beat egg
Cut zucchini into small pieces (cut lengthwise into 4-6, then slice into 7-8 mm wide pieces in photo).
2.
Microwave egg without cover for 20-30 seconds, removing and mixing once or twice to fluff up (photo below).
3.
Heat oil, and saute zucchini on medium to medium low heat until soft. (If lots of moisture comes out of zucchini, raise heat to prevent it from becoming soggy.)
4.
Add egg, feta cheese and dill to zucchini, and mix.
5.
Flatten pastry dough, put one-third of filling, and tightly seal by pressing ends.
6.
Bake at 400F/200C until golden, approx. 20 minutes.
Cool on rack.
<Notes>
- As this filling tends to release some liquid through pastry dough while baking, keeping the sealed side up keeps the baking sheet clean.
- Sodium content of feta cheese varies by brand (316 mg/28 g cheese is US average). Products commonly available in our area contain 340 mg/28g. So far the lowest figure I have found at stores is 260 mg/28 g and the highest one contains 400+ mg/28g. Some imported products seem to contain more sodium than indicated on the label.
- In the nutrition figures above, feta's sodium content (340 mg sodium/28 g cheese) is assumed to have been reduced by 40% after soaking in milk + water for 4 hours.
- Egg can be fried (scrambled) at medium high or high heat before sauteing zucchini for equally fluffy but richer taste. If you fry the egg, slightly more oil than the 1/2 teaspoon above works better.
- Boiled egg or shiokoji tamago (boiled egg marinated in shiokoji, has rich mayo taste) works fine, too.
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