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Spinach, Rice, and Feta Pie

Yield 6 servings

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

Nutrition 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

How to Make It

  1. Preheat oven to 400°.

  2. 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.

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

  4. To serve, let stand 30 minutes at room temperature.

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

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