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

Preparation

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.

Nutritional Information

Calories:

198 (30% from fat)

Fat:

6.7g (sat 3.4g,mono 1.9g,poly 0.7g)

Protein:

10g

Carbohydrate:

24.8g

Fiber:

2.3g

Cholesterol:

53mg

Iron:

1.9mg

Sodium:

494mg

Calcium:

237mg