3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Diet Central > South Beach Diet > South Beach Recipes > Entrees - Phase 2

Spinach, Rice, and Feta Pie

Reply
 
Thread Tools
Old 09-12-2008, 07:17 PM   #1
Live, Laugh, Love
 
weezle's Avatar
 
Join Date: Jul 2004
Location: Springfield, IL
Posts: 2,555

Height: 5'3"

Default Spinach, Rice, and Feta Pie

We love this!

Spinach, Rice, and Feta Pie

2 t. smart balance
3/4 C. chopped onion
2 t. whole wheat flour
1/2 t. salt
1/4 t. pepper
1.5 C. low-fat milk
2 C. cooked brown rice
3/4 C. crumbled feta cheese
1 large egg, lightly beaten
2 large egg whites, lightly beaten
1 (10 oz) package frozen chopped spinach, thawed, drained, squeezed dry
Cooking spray
2 T. grated fresh Parmesan cheese

1. Preheat oven to 400*
2. Melt smart balance in large saucepan over medium heat. Add 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 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. Bake at 400* for 35 minutes or until set.

Yield: 6 servings

Per serving: Calories - 212, Fat - 8g (sat. 4.3g,) Protein - 10.8g, Carbohydrate - 24.5, Fiber - 2.1, Cholesterol - 57mg, Iron - 2mg, Sodium - 565mg, Calcium - 268mg

WW Points per serving (for combo-doers) - 4
__________________
July SW: 129
CW: 129
GW: 124
weezle is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 05:46 AM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2