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Skinny Spinach and Feta Vegetarian Casserole

 

Skinny Spinach and Feta Vegetarian Casserole
This delicious casserole is a real keeper…It’s rich and sinful tasting and very skinny!  Each side serving has 101 calories and 4 grams of fat. 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. Each main course serving has 153 calories and 5 grams of fat.  Check out the Skinny Facts below for both.
Prep Time 15 minutes
Bake Time: 45 minutes
Total Time 1 hour
Servings 6
Calories 153kcal

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, I bought mine at Trader Joe’s
  • ¼ cup reduced-fat butter or Smart Balance Light, melted
  • 2 tablespoons all purpose flour
  • teaspoon salt
  • Fresh ground pepper, to taste

Instructions

  • Preheat oven to 350 degrees.  Coat a 9″ casserole dish with cooking spray.  Set aside.
  • 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.
  • Bake uncovered for about 45 minutes or until the center is set.
  • Leftovers freeze great!

Notes

Makes 9 side servings or 6 main-course servings

Healthy Benefits

Spinach is considered to be one of the “superfoods.” 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/

WW Freestyle SmartPoints
2-Blue (for 1 side serving)
WW Smart Points
2-Green (for 1 side serving)
WW POINTS PLUS
3 (for 1 side serving)
 
WW Freestyle Smart Points 4-Blue (for 1 main serving)
WW Smart Points
4-Green (for 1 main serving)
WW POINTS PLUS
4 (for 1 main serving)
 
SKINNY FACTS: for 1 side serving
101 calories, 4g fat, 1g sat. fat, 11g protein, 6g carbs, 1g fiber, 316mg sodium, 1g sugar
SKINNY 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

Skinny Facts

Serving: 1sliceCalories: 153kcalCarbohydrates: 10gProtein: 17gFat: 5gSaturated Fat: 2gCholesterol: 69mgSodium: 475mgFiber: 1gSugar: 2gBlue Smart Points: 4Green Smart Points: 4Plus Points: 4

Comments

  1. I don’t do highly processed food like low fat butters. I use real butter, but you call for 4 tablespoon of butter substitute. What’s the ratio of that to real butter? Thanks.

  2. Pal, if you’d like to use regular butter, you would use ½ butter for any of my recipes. For this recipe, use 2 tablespoons butter.
    Enjoy!
    My best,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!

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