This is an easy low-cal, low-fat, high protein and fibre recipe that’s perfect for lunch or a light dinner. Served with sweet potato oven fries and red cabbage and beet slaw, the meal will set you back a mere 400 calories. Add a bowl of black bean chipotle soup (recipe next week) and you still come in at under 500 calories. It’s such a colourful meal too, full of anti-oxidants.
It’s also a great way to use up baby spinach that’s maybe not quite fresh enough to eat in a salad, but it’s still full of nutrients. If you bake it in a 9″ square pan and cut it into 25 squares, it can make lovely little 35 calorie appetizer bites too, especially if you put a grape tomato half on each square. I would line it with parchment paper though, as getting them out might be a bit tricky.
Spinach Feta Pie – serves 4. Prep. time: 10-15 min. Cook time: 30min.
8 cups baby spinach, washed
1/2 cup green onions, sliced
1/2 cup parsley, washed well and chopped
1/2 cup Feta cheese, or Asiago cheese (for a stronger flavour)
1/2 cup fat-free cottage cheese
1/4 cup spelt flour (or all-purpose flour)
1 teaspoon baking powder
2 eggs, beaten
salt and pepper to taste
8 grape tomatoes, halved (optional – I just thought it looked prettier with them)
Drizzle half a teaspoon olive oil into pie plate and spread around and up the sides. Use oil spray if desired.
Put spinach into a large glass measure, cover with a plate and microwave 3 minutes, until wilted.
Meanwhile, chop the green onions and parsley.
Dump cooked spinach (don’t bother draining it) out onto cutting board and chop that up too.
Mash feta and cottage cheeses in the same glass measure.
Add flour and baking powder and mix well.
Add eggs, salt and pepper to taste and pour into the prepared pie dish.
Put into the oven and turn to 400 degrees fahrenheit. You don’t have to pre-heat the oven.
Bake for 30 minutes after it has reached 400 or until golden brown around the edges and a cold knife inserted in the centre comes out clean.
Let rest 5 – 10 minutes before serving.