Meatless Monday: Cheesy Spinach Bake

September 17, 2012 at 11:17 am Leave a comment

Ingredients:

  • 3-4 slices whole-wheat bread
  • 1 1/2 Tbsp olive oil
  • 1/2 cup chopped onion
  • 2 cups frozen loose-leaf spinach
  • 1 1/2 tsp dried dill weed
  • 1/8 tsp black pepper
  • 1/2 cup crumbled low-fat feta
  • 1 cup fat-free ricotta
  • 1/2 cup shredded fat-free mozzarella
  • 1 cup liquid egg substitute

Preparation:

  1. Spray a 9-in square baking pan with nonstick spray. Arrange 1 layer of bread slices in the bottom of the pan, cutting to fit, if necessary. Set aside. Preheat the oven to 375 degrees.
  2. In a nonstick skillet over medium heat, combine the oil and onion. Cook the onion, stirring frequently, until it is soft but not browned. Stir in the spinach. Cover, reduce the heat, and cook gently for 4 to 5 minutes, stirring occasionally and breaking up any large lumps of spinach if necessary.
  3. Meanwhile, in a medium-sized bowl, stir together the seasonings, cheeses, and egg substitute.
  4. Remove the pan from the burner. Stir the spinach mixture into the cheese mixture. Cover the bread slices with the mixture, spreading evenly with the back of a large spoon.
  5. Bake for about 30 to 35 minutes or until the filling is cooked through.

Nutrition Information per Serving:
(Recipe makes six servings)

  • Calories: 207
  • Total Fat: 7g
  • Cholesterol: 12mg
  • Sodium: 466mg
  • Total Carbohydrate: 18g
  • Dietary Fiber: 4g
  • Sugars: 4g
  • Protein: 18g

 

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Entry filed under: Diabetes, Diet/Nutrition, Health, Healthy Lifestyle, Recipes. Tags: , , , , , , , .

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