SERVES: 6
PREPARATION: 35 MINUTES, COOKING: 5 MINUTES
Ingredients:
1 tablespoon (20 ml) unsalted butter, melted
3 sheets phyllo pastry, 12 x 20 inches (30 x 50 cm) each
Fruit filling:
1 large mango
2 tablespoons (30 ml) reduced-fat fromage frais or Greek-style yogurt
1 papaya, cubed
1 small pineapple, cubed
seeds from 1 small pomegranate
finely grated zest of 1 lime
Method:
1 Preheat the oven to 375° (190°C). Using a little melted butter, lightly grease six cups of a standard muffin pan (or use individual muffin pans if you have them).
2 Lay the phyllo sheets on the work surface, one on top of the other. Cut the stack into 4 inch (12.5 cm) squares, trimming off the excess pastry. You will have 24 squares.
3 Line each muffin cup with one square of phyllo pastry and brush very lightly with melted butter. Place another square on top, with the corners offset, and brush with butter. Continue layering the phyllo squares in this way, using four sheets for each basket. Bake the phyllo baskets for 5–6 minutes, or until golden. Let cool.
4 To make the fruit filling, slice the mango flesh from the pit, chop into small chunks and put into a blender or food processor. Add the fromage frais and blend to form a smooth purée.
5 Shortly before serving, spoon the mango purée into the phyllo baskets. Top with the papaya and pineapple, then scatter with the pomegranate seeds and lime zest.
Each serving provides
156 calories, 4 g protein, 3 g fat (2 g saturated fat), 27 g carbohydrate (19 g sugars), 4 g fiber, 118 mg sodium
PAPAYA is a useful source of vitamin A, derived from its beta-carotene content. It also provides good amounts of vitamin C plus calcium, iron and zinc.
POMEGRANATE SEEDS are deliciously sweet–tart and crunchy, and provide some vitamin C and fiber.
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| tropical phyllo baskets |
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