Skinny Spinach and Feta Vegetarian Casserole



spinach-casserole
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 2 Weight Watchers SmartPoints. 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 SmartPoints. 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 Egg-Land’s Best eggs

1 pint (2 cups) fat-free cottage cheese or fat-free ricotta 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″ 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, pepper and mix well.  Transfer mixture to casserole dish.

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

Makes 9 side servings or 6 main course servings


Healthy Benefits

Spinach is considered to be one of the “super foods.” No wonder, it’s rich in iron, vitamins A, C and beta-carotene. Learn more about the fabulous, health benefits of spinach from Well-Being Secrets: http://www.well-beingsecrets.com/spinach-health-benefits/

 

Weight Watchers Smart Points 2 (for 1 side serving)
Weight Watchers POINTS PLUS
3 (for 1 side serving)

Weight Watchers Smart Points 4 (for 1 main serving)
Weight Watchers POINTS PLUS
4 (for 1 main serving)

SKINNY FACTS: for 1 side serving
101 calories, 3.7g fat, 1g sat. fat, 11g protein, 6g carbs, 1g fiber, 316mg sodium, 1g sugar
FACTS: for 1 main course serving
153 calories, 5g fat, 2g sat. fat, 69mg chol, 17g protein, 10g carbs, 1g fiber, 475mg sodium, 2g sugar