Mediterranean Spinach Bake - 18g Carbs, 4g Fiber, 4g Sugar
From: One Pot Meals for People with Diabetes 2nd Edition
This vegetarian dish makes a tasty luncheon or dinner entree. The
number of bread slices needed will depend on their size.
Prep time: 15 min
Serves 6
Serving size: 1/6 of bake
3-4 slices multi-grain or whole-wheat bread
1 1/2 Tbsp olive oil
1/2 cup chopped onion
2 cups frozen loose-leaf spinach
1 1/2 tsp dried dill weed
Scant 1/4 tsp salt (optional)
1/8 tsp black pepper
1/2 cup crumbled low-fat feta cheese
1 cup fat-free ricotta cheese
1/2 cup shredded fat-free mozzarella cheese
1 cup liquid egg substitute
Spray a 9-in square baking pan with nonstick spray. Arrange 1 layer
of bread slices in the bottom of the pan, cutting to fit, if necessary.
Set aside. Preheat the oven to 375 degrees.
In a nonstick skillet over medium heat, combine the oil and onion.
Cook the onion, stirring frequently, until it is soft but not browned.
Stir in the spinach. Cover, reduce the heat, and cook gently for 4 to
5 minutes, stirring occasionally and breaking up any large lumps of
spinach if necessary.
Meanwhile, in a medium-sized bowl, stir together the seasonings,
cheeses, and egg substitute.
Remove the pan from the burner. Stir the spinach mixture into the
cheese mixture. Cover the bread slices with the mixture, spreading
evenly with the back of a large spoon.
Bake for about 30 to 35 minutes or until the filling is cooked through.
Serves 6
Serving size: 1/6 of bake
Nutrition per Serving:
207 Calories, 63g Calories from Fat, 7g Total Fat, 2g Saturated Fat,
12mg Cholesterol, 466mg Sodium, 18g Total Carbs, 4g Dietary Fiber,
4g Sugars, 18g Protein
Exchange/Choices:
1/2 Starch, 1 Vegetable, 1/2 Skim Milk, 1 High-Fat Meat
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