Spinach, Rice, and Feta Pie - 4 pts, CARBOHYDRATE 24.8g, FIBER 2.3g

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Spinach, Rice, and Feta Pie - 4 pts, CARBOHYDRATE 24.8g, FIBER 2.3g

 

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 crumbled feta cheese, (3 ounces)

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

 

 

 

 

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.

 

Yield: 6 servings

 

Source: Cooking Light, SEPTEMBER 1996

Formatted by Chupa Babi: 03.30.08

 

CALORIES 198 (30% from fat); FAT 6.7g (sat 3.4g,mono 1.9g,poly 0.7g); PROTEIN

10g; CHOLESTEROL 53mg; CALCIUM 237mg; SODIUM 494mg; FIBER 2.3g; IRON 1.9mg;

CARBOHYDRATE 24.8g

 

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