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*** A WORD FROM THE KITCHEN ***
This SIMPLE SPINACH PIE is a great way to get in your
veggies...pleasing the palate with the unexpected flavors
of fresh dill and feta cheese. This can really be stored
up to 24 hours by covering with foil or plastic wrap and
refrigerating but you'll want to bring to room temperature
before serving, or reheat in oven or microwave. I have a
vegetarian friend who absolutely loves this recipe.
Enjoy!
Marzee
mailto:mz@gophercentral.com
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RECIPE: SIMPLE SPINACH PIE
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INGREDIENTS:
Canola cooking oil spray
3 packages (10 oz. each) frozen spinach
1 tsp. extra virgin olive oil
2 large egg whites at room temperature
1/4 cup (1 oz.) crumbled reduced-fat feta cheese
1/4 cup all-purpose flour
3/4 tsp. salt, or to taste
1/4 tsp. freshly ground black pepper
1/4 cup reduced-sodium, fat-free chicken broth
1/4 cup chopped dill (4 tsp. crumbled dried)
DIRECTIONS:
Preheat oven to 400 degrees. Coat an 8-inch spring-form
pan with spray. Set aside. Cook spinach according to
package directions. When cool enough to handle, squeeze
spinach out to remove most of the water. Coarsely chop
spinach. Transfer to a bowl and toss with olive oil. In
medium bowl, whisk egg whites until foamy. Mix in feta
cheese, flour, salt and pepper to make a sticky dough.
Stir in chicken broth and dill. Add spinach and mix well
to combine. Spread mixture in prepared pan into an even
layer. Bake 15 minutes, until set. Cool in pan. Release
spring-lock and carefully remove sides of pan. Cut into
8 slices. With wide metal spatula, transfer slices to
serving plate, arranging them in a circular pattern,
pointed ends facing inward. Serve warm or at room
temperature.
Yield: 6 Servings
Per serving: 75 calories, 2 g. total fat (less than 1 g.
saturated fat), 10 g. carbohydrate, 7 g. protein, 4 g.
dietary fiber, 205 mg. sodium.
Category: Vegetables, Pies, Side Dishes, Vegetarian
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MARZEE's CORNER
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MORE HEALTHY CHOICES FOOD SNIPPETS:
If you?re like most people, no matter how much you?ve
eaten at dinner, there?s always room for desserts and
sweets. "I?m stuffed. Couldn?t eat another bite. What?s
that? You?ve got ice cream? Well, okay." You can still
say "okay," just cut down on the portion size and how
often you eat these items.
Substitute low-fat or fat-free baked goods, cookies,
and ice cream. They still taste great.
Choose fruit. It tastes great, is filling, and provides
energy. One word of caution: just because something is
fat free or low fat doesn?t mean you can eat as much as
you want. Many low-fat or nonfat foods are also high in
calories. Eat everything in moderation.
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