Spinach, Rice, and Feta Pie

recipe
Serve this crustless main dish pie with the Mediterranean Tossed Salad for a light lunch or dinner.
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Yield:

6 servings (serving size: 1 wedge)

Recipe from

Oxmoor House

Nutritional Information

Calories 199
Caloriesfromfat 0.0 %
Fat 7.2 g
Satfat 4 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 10.6 g
Carbohydrate 23.8 g
Fiber 3 g
Cholesterol 55 mg
Iron 1.7 mg
Sodium 487 mg
Calcium 254 mg

Ingredients

2 teaspoons butter
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 brown rice
3/4 cup (3 ounces) crumbled feta cheese
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 large egg, lightly beaten
2 large egg whites, lightly beaten
Olive oil-flavored cooking spray
2 tablespoons grated Parmesan cheese

Preparation

1. Preheat oven to 400°.

2. Melt butter in a large saucepan over medium heat. Add onion, and sauté 3 minutes. Stir in flour, salt, and pepper. Gradually add milk, stirring with a whisk until well blended. Bring mixture to a simmer; cook 1 minute or until slightly thick, stirring constantly. Remove saucepan from heat; stir in rice, feta cheese, and spinach. Add egg and egg white, stirring until blended.

3. Pour spinach mixture into a 9-inch pie plate coated with cooking spray. Sprinkle Parmesan cheese over pie. Bake at 400° for 35 minutes or until golden.

carbo rating: 21

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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