Written on February 5, 2008 at 9:14 pm by Mark Nelson

Spinach, Rice & Feta Pie

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2 tsp. butter  

3/4 cup onion

2 tsp. flour

1/2 tsp. salt

1/4 tsp. pepper

1 1/2 cup 1% milk

2 cups cooked brown rice

3 oz. crumbled Feta cheese

1 egg, lightly beaten

2 egg whites

2 cups cooked spinach

6 oz. precooked shrimp

cooking spray

2 Tbs. grated Parmesan cheese

Steam and drain the spinach ahead of time. Preheat oven to 400 degrees. Melt the butter in large skillet over medium heat. Chop the onion and sauté it until translucent. Whisk in flour, salt & pepper, then gradually add milk. Bring the mixture to a simmer and cook one minute or until slightly thick. It will want to lump and stick, so be sure to stir it constantly.  

Remove the pan from heat and stir in the egg and egg whites. Mix well, then add the rice, Feta, spinach & shrimp.Pour the mixture into a 9″ pie plate coated with cooking spray. Sprinkle with  Parmesan cheese, and bake at 400 for 35 minutes or until it sets. After it’s solid, broil it for 2 minutes or until golden brown. Serves 6 as a light lunch.

Blocks 2  

Calories 205

Carb 20 39%

Protein 15 30%

Fat 7 31%

 

 

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