Spinach, Rice, and Feta Pie

Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 198
  • Calories from fat: 30
  • Fat: 6.7g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 0.7g
  • Protein: 10g
  • Carbohydrate: 24.8g
  • Fiber: 2.3g
  • Cholesterol: 53mg
  • Iron: 1.9mg
  • Sodium: 494mg
  • Calcium: 237mg

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

  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.
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