Spinach, Rice & Feta Pie Recipe

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Ingredients:

Serving

2 tsp butter
3/4 cup onion, chopped
2 tsp all-purpose flour
1/2 tsp salt
1/4 tsp pepper
1 1/2 cups skim milk
2 cups long- grain rice, cooked
3 oz feta cheese, crumbled
1 large egg, lightly beaten
2 large egg whites
10 oz frozen chopped spinach, thawed and drained
olive oil flavored cooking spray
2 tbsp parmesan cheese, grated

Directions:

Preheat oven to 400 degrees.
Melt butter in a large skillet over medium heat.
Add chopped onion and saute for 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 for 1 minute or until slightly thick, stirring constantly.
Remove skillet from heat and stir in the cooked rice, feta cheese, egg, egg whites and spinach.
Pour mixture into a 9 inch pie plate coated with cooking spray.
Sprinkle Parmesan cheese over pie.
Bake for 35 minutes or until set.
Broil for 2 minutes or until pie is golden brown.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	120.26 Kcal (504 kJ)
Calories from fat	54.49 Kcal
		% Daily Value*
Total Fat	6.05g	9%
Cholesterol	49.71mg	17%
Sodium	475.64mg	20%
Potassium	338.11mg	7%
Total Carbs	8.33g	3%
Sugars	5.05g	20%
Dietary Fiber	1.87g	7%
Protein	8.97g	18%
Vitamin C	4.9mg	8%
Vitamin A	0.5mg	16%
Iron	1.3mg	7%
Calcium	286.4mg	29%

Amount Per 100 g
Calories	71.92 Kcal (301 kJ)
Calories from fat	32.59 Kcal
		% Daily Value*
Total Fat	3.62g	9%
Cholesterol	29.73mg	17%
Sodium	284.45mg	20%
Potassium	202.2mg	7%
Total Carbs	4.98g	3%
Sugars	3.02g	20%
Dietary Fiber	1.12g	7%
Protein	5.36g	18%
Vitamin C	2.9mg	8%
Vitamin A	0.3mg	16%
Iron	0.8mg	7%
Calcium	171.3mg	29%

* 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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Recipe Tags

Weightwatchers Points

2.5

Points
3

PointsPlus

Good Points

saturated fat free

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