Spinach, Rice, and Feta Pie

Recipe from

Cooking Light

Nutritional Information

Calories 198
Caloriesfromfat 30
Fat 6.7 g
Satfat 3.4 g
Monofat 1.9 g
Polyfat 0.7 g
Protein 10 g
Carbohydrate 24.8 g
Fiber 2.3 g
Cholesterol 53 mg
Iron 1.9 mg
Sodium 494 mg
Calcium 237 mg

Ingredients

2 teaspoons margarine
3/4 cup chopped onion
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups 1% low-fat milk
2 cups cooked long-grain rice
3/4 cup (3 ounces) crumbled feta cheese
1 large egg, lightly beaten
2 large egg whites
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
Olive oil-flavored cooking spray
2 tablespoons grated Parmesan cheese

Preparation

Preheat oven to 400°.

Melt margarine in large saucepan over medium heat. Add chopped onion, and saute 3 minutes. Stir in flour, salt, and pepper. Gradually add milk, stirring with a whisk until well-blended. Bring mixture to a simmer, and cook 1 minute or until slightly thick, stirring constantly. Remove saucepan from heat, and stir in the cooked rice, crumbled feta cheese, egg, egg whites, and spinach.

Pour mixture into a 9-inch pie plate coated with cooking spray. Sprinkle Parmesan cheese over pie. Cover and chill.

To serve, let stand 30 minutes at room temperature.

Bake pie at 400° for 35 minutes or until set. Broil 2 minutes or until pie is golden brown.

Note: Besides the nutrients listed below, each serving provides 3,909 IUs vitamin A and 13mg vitamin C.

September 1996
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