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Osteoporosis Canada
Phyllo Egg Strudels

Phyllo Egg Strudels

Phyllo Egg Strudels Phyllo Egg Strudels

Phyllo Egg Strudels

PREP TIME: 15 minutes
COOK TIME: 10 minutes
SERVES: 6

PREP TIME: 15 minutes

COOK TIME: 10 minutes

SERVES: 6

Phyllo Egg Strudels

PREP TIME: 15 minutes
COOK TIME: 10 minutes
SERVES: 6

Ingredients

These delicious packages are wrapped in crisp phyllo and are filled with a creamy egg, vegetable and cheese filling. Phyllo Egg Strudels are perfect served with a salad for brunch, lunch or dinner. You can even pop them in the freezer to have on hand or pack them for meals on the go.

  • 12 sheets phyllo pastry, thawed
  • 1/3 cup (75 mL) butter, melted

Filling:

  • 8 large eggs
  • 3 tbsp (45 mL) butter, divided
  • 1/2 cup (125 mL) diced red bell pepper
  • 1/2 cup (125 mL) shredded zucchini
  • 3 tbsp (45 mL) all-purpose flour
  • 1 tsp (5 mL) Italian seasoning or Herbs de Provence
  • 1 cup (250 mL) milk
  • 1/2 cup (125 mL) herbed cream cheese
  • 1/2 cup (125 mL) shredded old cheddar cheese
  • 2 tbsp (30 mL) chopped fresh parsley or chives
  • Pinch each salt and pepper

Preparation

Line a baking sheet with parchment paper; set aside. Preheat oven to 400ºF (200ºC).  

To prepare the filling, in a saucepan, melt 2 tbsp (30 mL) of the butter over medium heat. Cook pepper and zucchini for about 3 minutes or until softened. Stir in flour and Italian seasoning and cook for 1 minute. Gradually stir in milk and cook, whisking gently for about 5 minutes or until very thick. Remove from heat and stir in herbed cream cheese; set aside.

In a large nonstick skillet, melt remaining butter over medium heat. Add eggs and cook, stirring as mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook for about 4 minutes or until eggs are cooked through and no liquid remains. Stir in cheddar cheese, parsley, salt and pepper. Remove from heat and stir in milk mixture until well combined.

Place 1 sheet of phyllo on work surface and brush lightly with melted butter. Top with second phyllo sheet and brush lightly with butter. Spoon about 1/2 cup (125 mL) of the mixture in centre of short end of phyllo, about 2 inches (5 cm) from the edge. Fold up the sides and gently roll up and place seam side down on prepared baking sheet. Brush with butter and repeat with remaining filling and phyllo to make 6 strudels.

Bake for about 20 minutes or until golden brown.

Make ahead: Roll strudels and place on baking sheet; wrap well with plastic wrap and refrigerate for up to 8 hours. Remove plastic and bake as in recipe adding about 5 minutes longer.

Freeze ahead: Freeze before baking and then bake from frozen in 375ºF (190ºC) oven for about 35 minutes.

In Partnership With

Ingredients

These delicious packages are wrapped in crisp phyllo and are filled with a creamy egg, vegetable and cheese filling. Phyllo Egg Strudels are perfect served with a salad for brunch, lunch or dinner. You can even pop them in the freezer to have on hand or pack them for meals on the go.

  • 12 sheets phyllo pastry, thawed
  • 1/3 cup (75 mL) butter, melted

Filling:

  • 8 large eggs
  • 3 tbsp (45 mL) butter, divided
  • 1/2 cup (125 mL) diced red bell pepper
  • 1/2 cup (125 mL) shredded zucchini
  • 3 tbsp (45 mL) all-purpose flour
  • 1 tsp (5 mL) Italian seasoning or Herbs de Provence
  • 1 cup (250 mL) milk
  • 1/2 cup (125 mL) herbed cream cheese
  • 1/2 cup (125 mL) shredded old cheddar cheese
  • 2 tbsp (30 mL) chopped fresh parsley or chives
  • Pinch each salt and pepper
Preparation

Line a baking sheet with parchment paper; set aside. Preheat oven to 400ºF (200ºC).  

To prepare the filling, in a saucepan, melt 2 tbsp (30 mL) of the butter over medium heat. Cook pepper and zucchini for about 3 minutes or until softened. Stir in flour and Italian seasoning and cook for 1 minute. Gradually stir in milk and cook, whisking gently for about 5 minutes or until very thick. Remove from heat and stir in herbed cream cheese; set aside.

In a large nonstick skillet, melt remaining butter over medium heat. Add eggs and cook, stirring as mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook for about 4 minutes or until eggs are cooked through and no liquid remains. Stir in cheddar cheese, parsley, salt and pepper. Remove from heat and stir in milk mixture until well combined.

Place 1 sheet of phyllo on work surface and brush lightly with melted butter. Top with second phyllo sheet and brush lightly with butter. Spoon about 1/2 cup (125 mL) of the mixture in centre of short end of phyllo, about 2 inches (5 cm) from the edge. Fold up the sides and gently roll up and place seam side down on prepared baking sheet. Brush with butter and repeat with remaining filling and phyllo to make 6 strudels.

Bake for about 20 minutes or until golden brown.

Make ahead: Roll strudels and place on baking sheet; wrap well with plastic wrap and refrigerate for up to 8 hours. Remove plastic and bake as in recipe adding about 5 minutes longer.

Freeze ahead: Freeze before baking and then bake from frozen in 375ºF (190ºC) oven for about 35 minutes.

Recipe Tip

RECIPE TIP

Phyllo pastry size used should be about 12 by 16 (30 cm x 40 cm).

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

Per Serving (1/6 Recipe or 1 strudel)
  • Calories
    450
  • Fat
    31g
  • Saturated
    16g
  • Cholesterol
    320mg
  • Sodium
    540mg
  • Fibre
    3g
  • Potassium
    300mg
  • Carbohydrate
    28g
  • Sugars
    3g
  • Iron
    14%
  • Vitamin A
    32%
  • Vitamin C
    21%
  • Vitamin D
    ≥1.5 µg
  • Vitamin K
    59 µg
  • Calcium
    125mg
  • Protein
    15g
  • Magnesium
    20mg

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP

Phyllo pastry size used should be about 12 by 16 (30 cm x 40 cm).

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    450
  • Saturated
    16g
  • Fat
    31g
  • Cholesterol
    320mg
  • Sodium
    540mg
  • Fibre
    3g
  • Potassium
    300mg
  • Carbohydrate
    28g
  • Sugars
    3g
  • Iron
    14%
  • Vitamin C
    21%
  • Calcium
    125mg
  • Protein
    15g
  • Vitamin A
    32%
  • Vitamin D
    ≥1.5 µg
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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