 Serves 6
Calories 102, Protein 10g, Carbohydrates 10g, Fiber 2g, Sugars 5g, Cholesterol 8mg, Total fat 2.5g, Saturated 1.0g, Polyunsaturated 0.0g, Monounsaturated 1.0g, Sodium 269g
| | | Ingredients | | Vegetable oil spray
1 ½ tablespoons shredded or grated Parmesan cheese
1 teaspoon olive oil
1 large onion, finely chopped
2 medium garlic cloves, minced
10-ounce package frozen chopped spinach, thawed and squeezed dry
3 slices (1/2 ounce each) lower-sodium, low-fat cracked-black-pepper ham, cut into strips
1¼ cups fat-free milk
Egg substitute equivalent to 3 eggs
¼ cup plus ½ tablespoon all-purpose flour
1 tablespoon finely chopped fresh basil or 2 teaspoons dried, crumbled
½ teaspoon pepper
Dash of nutmeg
| | | Instructions | | Preheat the oven to 350 degrees F. Lightly spray a 9-inch glass pie pan with vegetable oil spray. Dust with 1 ½ tablespoons Parmesan. Heat a medium nonstick skillet over medium-high heat. Pour the oil into the skillet and swirl to coat the bottom. Cook the onion for 2 to 3 minutes, or until soft, stirring occasionally. Stir in the garlic. Cook for 1 minute, Stir in the spinach and ham. Spread the mixture evenly in the pie pan. In a medium bowl, whisk together the remaining ingredients. Pour over the spinach mixture. Bake for 50 to 55 minutes, or until a knife inserted in the center comes out clean. | |
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