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Spinach, Rice, and Feta Pie Recipe

Spinach, Rice, and Feta Pie Recipe

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Ingredients

Count

Nutrition

156

Calories

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Ingredients:

Serving

2 tsp butter
3/4 cup chopped onion
2 tsp all-purpose flour
1/2 tsp salt
1/4 tsp pepper
1 1/2 cups 1% low-fat milk
2 cups cooked brown rice
3/4 cup (3 oz) crumbled feta cheese
1 (10-oz) package frozen chopped spinach, thawed, drained, and squeezed dry
1 large egg, lightly beaten
2 large egg whites, lightly beaten
olive oil-flavored cooking spray
2 tbsp grated parmesan cheese

Directions:

Preheat oven to 400°.
Melt butter in a large saucepan over medium heat. Add onion, and sauté 3 minutes. Stir in flour, salt, and pepper. Gradually add milk, stirring with a whisk until well blended. Bring mixture to a simmer; cook 1 minute or until slightly thick, stirring constantly. Remove saucepan from heat; stir in rice, feta cheese, and spinach. Add egg and egg white, stirring until blended.
Pour spinach mixture into a 9-inch pie plate coated with cooking spray. Sprinkle Parmesan cheese over pie. Bake at 400° for 35 minutes or until golden.
Carbo rating: 21

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	156.02 Kcal (653 kJ)
Calories from fat	41.91 Kcal
		% Daily Value*
Total Fat	4.66g	7%
Cholesterol	42.06mg	14%
Sodium	323.51mg	13%
Potassium	201.33mg	4%
Total Carbs	21.11g	7%
Sugars	4.17g	17%
Dietary Fiber	1.89g	8%
Protein	7.7g	15%
Vitamin C	1.7mg	3%
Vitamin A	0.1mg	2%
Iron	0.3mg	2%
Calcium	135.9mg	14%

Amount Per 100 g
Calories	87.5 Kcal (366 kJ)
Calories from fat	23.5 Kcal
		% Daily Value*
Total Fat	2.61g	7%
Cholesterol	23.59mg	14%
Sodium	181.43mg	13%
Potassium	112.91mg	4%
Total Carbs	11.84g	7%
Sugars	2.34g	17%
Dietary Fiber	1.06g	8%
Protein	4.32g	15%
Vitamin C	0.9mg	3%
Iron	0.2mg	2%
Calcium	76.2mg	14%

* 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.

Tastes

salty
savory
bitter
sweet

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