Spinach Feta Pie

image of spinach feta pieThis 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.

Ingredients

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)

Method

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.

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gather all your ingredients

 

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Cover the measuring cup with a plate and microwave the spinach for 3 minutes

 

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until it’s wilted and reduced by half

 

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meanwhile drizzle 1/2 a teaspoon of olive oil in the pie dish and spread it around

 

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dump the spinach out onto a cutting board and use the same measuring cup to mash the feta and cottage cheeses together

 

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chop up the spinach, green onions and parsley

 

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beat the two eggs in a small bowl and mix the baking powder into the flour

 

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combine all the chopped greens with the combined cheeses

 

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add the flour mixture to the greens and cheese mixture and combine

 

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then add the eggs, salt, pepper and remaining 1/2 t. olive oil and combine well

 

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spread the mixture evenly in the pie dish and arrange halved grape tomatoes around the circumference, if desired

 

 

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then bake at 400 degrees fahrenheit, until golden brown around the edges and a cold knife inserted in the centre comes out clean

 

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