2 t. margarine
3/4 c. onion, chopped
1 garlic clove, minced
2 t. all-purpose flour
1/2 t. salt
1/2 t. pepper
1-1/2 c. skim milk
2 c. long-grain rice
3/4 c. (3 oz.) crumbled feta cheese
1 T. parsley flakes
1 large egg, lightly beaten
2 large egg whites
1 (10 oz.) package frozen, chopped spinach, thawed, drained, and
squeezed dry
Cooking spray
2 T. grated Parmesan cheese
1 c. non-fat cheddar cheese, finely shredded
Preheat oven to 400 degrees. Melt margarine in large saucepan over medium heat. Add chopped onion and garlic, sauté 3 minutes. Stir in flour, salt, and pepper. Gradually add milk, stirring with a wire whisk until well blended. Bring mixture to a simmer, and cook one minute or until slightly thick, stirring constantly. Remove saucepan from heat. Stir in the cooked rice, crumbled feta cheese, egg, egg whites, parsley, and spinach. Pour mixture into a nine-inch pie plate coated with cooking spray. Sprinkle cheddar cheese and Parmesan over pie. Bake pie at 400 degrees for 35 minutes, then broil until pie is golden brown.
Makes 6 servings 233 calories, 9 g. fat,
5 g. saturated fat, 19 g. carbohydrates,
1 g. fiber, 17 g. protein.
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