Directions:
- Preheat oven to 400 degrees.
- Spray a 9 inch pie plate with the cooking spray.
- Squeeze all moisture out of spinach.
- In a large saucepan, over medium heat, melt butter and saute onion 3 minutes.
- Stir in flour, salt and pepper.
- Gradually add in milk stirring with a whisk, until smooth.
- Bring mixture to a boil, reduce heat and simmer until slightly thickened, stirring constantly.
- Remove from heat. Stir in rice, Feta, egg, egg white and spinach.
- Pour mixture into prepared pie plate, sprinkle top with Parmesan and b ake for 35 minutes.
- Turn broiler on and broil until top is golden brown, about 2 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 152.12 Kcal (637 kJ) | ||
| Calories from fat | 91.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.14g | 16% | |
|---|---|---|---|
| Cholesterol | 44.51mg | 15% | |
| Sodium | 442.36mg | 18% | |
| Potassium | 327.69mg | 7% | |
| Total Carbs | 8.22g | 3% | |
| Sugars | 5.01g | 20% | |
| Dietary Fiber | 1.87g | 7% | |
| Protein | 8.19g | 16% | |
| Vitamin C | 4.2mg | 7% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 1.3mg | 7% | |
| Calcium | 216.1mg | 22% | |
| Amount Per 100 g | |||
| Calories | 90.16 Kcal (377 kJ) | ||
| Calories from fat | 54.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.01g | 16% | |
|---|---|---|---|
| Cholesterol | 26.38mg | 15% | |
| Sodium | 262.19mg | 18% | |
| Potassium | 194.23mg | 7% | |
| Total Carbs | 4.87g | 3% | |
| Sugars | 2.97g | 20% | |
| Dietary Fiber | 1.11g | 7% | |
| Protein | 4.85g | 16% | |
| Vitamin C | 2.5mg | 7% | |
| Vitamin A | 0.3mg | 16% | |
| Iron | 0.7mg | 7% | |
| Calcium | 128.1mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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