Healthy Filo (Phyllo) Cups for Appetizers


Filo (aka Phyllo) Cups can be filled with anything and make a healthy appetizer or desert for anyone who is trying to lose weight, stabilize blood sugar levels, and just be healthy! This recipe can be made up to a week in advance and should be left sealed in an airtight container. The number of servings depend on how many strips you make. Each 1oz serving (approximately 4 cups without filling) equals 1 starch on our healthy weight loss plan.

Here are a few ideas to spawn your imagination:
Healthy Way egg or chicken cup filling
Chopped artichoke hearts, Healthy Way type mayonnaise (veganese or lemonese)
Smoked Salmon and lowfree cream cheese with capers
Mushrooms, Rawmesan cheese and onion
Dessert items

Preheat oven to 375F

1 package filo dough thawed (or less as desired)
PAM spray or equivalent (butter flavor) or melted Earth Balance Butter Substitute

Cut filo dough into 2” strips
Stretch the strip of filo dough across a mini muffin tin opening
Spray the stretched layer with PAM or lightly brush with melted butter
Fold it back over itself stretching again
Spray each newly created layer with PAM or butter
Repeat for 5 layers
Fan out top edges over the muffin tin to create a basket
Cook for 8-10 minutes until golden brown.
Stuff with fillings

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Cheladee Bianchini