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Skinny Spinach and Feta Vegetarian Casserole

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This delicious casserole is a real keeper…It’s rich and sinful tasting and very skinny!  In fact 1 side serving has 101 calories, 3.7 grams fat and 3 Weight Watchers POINTS PLUS.  Serve it as a side dish for chicken, beef, pork or fish. Make it a meatless main course by cutting into 6 larger slices instead of 9 side servings. One main course serving has 153 calories, 5 grams of fat and 4 Weight Watchers POINTS PLUS.  Check out the Skinny Facts below for both.

Prep Time: 15 minutes

Bake Time: 45 minutes


Ingredients

2 egg whites

2 eggs, I like using Eggland’s Best eggs

1 pint (2 cups) fat-free cottage cheese

1 (10-ounce) package frozen chopped spinach, thawed and drained

½ cup onions, chopped

¼ cup plus 2 tablespoons fat-free feta cheese

¼ cup reduced-fat butter or Smart Balance Light, melted

2 tablespoons all purpose flour

⅛ teaspoon salt

Fresh ground pepper, to taste


Instructions

1. Preheat oven to 350 degrees.  Coat a 9″ x 9″ casserole dish with cooking spray.  Set aside.

2. In a large bowl, add egg whites, eggs, cottage cheese, drained spinach and onions.  Mix until combined.  Stir in feta cheese, melted butter, flour, salt and pepper.  Mix well.  Transfer mixture to casserole dish.

3. Bake uncovered for about 45 minutes or until the center is set.

4. Cool slightly and cut into 6 squares, if serving for a main course and cut into 9 squares, if serving as a side dish for chicken, beef, fish or pork.

Makes 6 main course servings and 9 side servings (each serving, 1 square)


Food Fact

Feta is a brined cheese traditionally made in Greece. It’s an aged sheep’s milk cheese that has a slightly grainy texture. Today it’s quite common though to have cow’s milk in the cheese in addition to sheep and goat milk.


Healthy Benefit

Frozen spinach might just be more nutritious than fresh.  The nutritional benefit of fresh spinach, in just four days in the crisper, can be greatly reduced.  Frozen spinach is processed immediately after being picked, locking in the nutrients.


Shopping Tip

Most supermarkets now carry fat-free feta cheese.  You’ll find it either in the cheese aisle or gourmet cheese section.


Prep Tip

To thaw frozen spinach quickly, place in a colander and run warm water over it until defrosted.  Use paper towels to squeeze all the water out of the spinach before using.


Weight Watchers
(old points) 2 for 1 side serving
Weight Watchers POINTS PLUS
3 for 1 side serving

Weight Watchers (old points) 3 for 1 main course serving
Weight Watchers POINTS PLUS
4 for 1 main course serving

SKINNY FACTS: for 1 side serving
101 calories, 3.7g fat, 11g protein, 6g carbs, 1g fiber, 316mg sodium, 1g sugar
SKINNY FACTS: for 1 main course serving
153 calories, 5g fat, 17g protein, 10g carbs, 1g fiber, 475mg sodium, 2g sugar

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19 Responses to “Skinny Spinach and Feta Vegetarian Casserole”

  1. Maria Says:

    I don’t like a lot of cheese, but I do love feta!

  2. Constance Laguardia Says:

    The theme of your blog is very good to me

  3. Skinny Spinach and Feta Vegetarian Casserole | | Healthy RecipesHealthy Recipes Says:

    [...] Click here for the full recipe! [...]

  4. Bobbi's Kozy Kitchen Says:

    Love it!! I wish I could get Kevin to try meatless meals *sigh* maybe someday. Thanks so much for sharing it on Manic Monday. I have pinned it and shared it on FB and Twitter :)

  5. admin Says:

    Baby steps Bobbi…Good luck!

  6. Karen Says:

    I know this will sound strange but I don’t like the frozen spinach. Is there a way I can substitute fresh in this recipe?

  7. admin Says:

    Karen you can substitute with fresh. Here’s what you need to know:

    1lb fresh = 1 cup cooked and 10oz frozen = 1 1/2 cups cooked
    Based on these conversions, you’ll need 1 1/2 pounds fresh to equal a 10 oz package of frozen.

    I hope this helps. Good luck!

  8. Rose Says:

    Made this to go with the Skillet Lasagna and it came out so much better than anticipated..If I didn’t know better I would say this came from a restaurant. LOVED IT!!! Will be freezing and using for quick side dishes.

  9. admin Says:

    Fantastic Rose! Thanks so much for letting me know. I have some in my freezer too. Great to serve as a side for many dishes!
    With best wishes,
    Nancy

  10. Kuulei Says:

    I’m not a fan of cottage cheese. Any suggestions on a substitution?

  11. admin Says:

    You actually don’t taste the cottage cheese. If you don’t like the looks of it, you could puree in a blender first. That said, you could use fat-free ricotta cheese. Many supermarkets sell it in the cheese aisle.
    Best of luck to you,
    Nancy

  12. Kuulei Says:

    Thank you Nancy – - perhaps I’ll give cottage cheese another try :-)

  13. admin Says:

    Oh good Steph. I’d love to hear what you thought of this recipe!
    My best,
    Nancy

  14. Mitch I. Greer Says:

    I’m happy to report that I finally hit a milestone with my weight loss….thirty pounds! I lost 1 pound this past week in spite of another celebration: My granddaughter’s High School graduation and the after-party. I made meatballs and marinara in the crock pot for meatball subs. The meatballs were pre-cooked and the marinara was in a jar, so I cheated in cooking effort, but stayed within my daily/weekly allotment…and lost weight! The sandwich was 12 points, which may not seem low in points, except that it was a very large and satisfying meal! The 4-inch hoagie was 5 pts, and 6 meatballs were 7 pts. I served melon and a salad, plus a Jello Poke Cake (using sugar free Jello) of which a 1/12 serving was 7.5 pts (but I had a 1/2 piece and sent the leftover cake with my granddaughter). All in all, I indulged in the celebration and used 16 of my daily points.My life hasn’t stopped because I am a Weight Watcher…it’s only gotten better! Thanks Weight Watchers!

  15. admin Says:

    Well done…Congratulations on your success!

  16. Tiffany Says:

    Made this last night and me and my fiance absolutely loved it! Any suggestions on where to find fat free feta? I could not find it at walmart so tried giant eagle and had no luck there either. I ended up buying the reduced fat feta by athenos. Any idea on how many extra points this meal is with the reduced fat feta instead of fat free?

  17. admin Says:

    Thanks so much for the wonderful feedback Tiffany. I usually buy my fat-free feta at Trader Joe’s. Funny enough, I just did the pts calculation using reduced-fat feta and the Weight Watchers POINTS PLUS are still 3!
    Good new, right?
    Have fun skinny cooking!
    My best,
    Nancy

  18. Missy Says:

    Made this as a side for supper and it was delightful!

  19. admin Says:

    That’s so nice to hear Missy. Thanks so much for your feedback!
    All the best,
    Nancy

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