4 Servings
2 tablespoons margarine
2 tablespoons whole wheat flour
1/2 cup skim
milk
5 ounces chopped, cooked and drained spinach
1 tablespoon onions, finely
chopped
1/4 teaspoon nutmeg
1/4 teaspoon freshly ground black pepper
6 egg
whites
3 tablespoons grated Parmesan cheese
Preheat oven to 350F.
In
a small, heavy saucepan over medium-high heat, melt margarine. Add flour, stirring
constantly. Cook until mixture is smooth and bubbly. Remove from heat and gradually
stir in milk. Return to heat and bring mixture
to a boil, stirring constantly.
Cook 1 minute longer. Remove from heat and set aside. In a large bowl, combine spinach,
onion, nutmeg and pepper. Add sauce and stir to mix well.
Set aside.
Beat
egg whites until stiff. Fold gently into spinach mixture.
Pour into a 1 3/4-quart
casserole. Sprinkle with Parmesan cheese.
Bake 35 minutes. Serve immediately
Amount Per Serving
Calories 133 Calories from Fat 67
Percent Total Calories
From:
Fat 50% Protein 30% Carb. 20%
Nutrient Amount per Serving Value
Total Fat 7 g 11%
Saturated Fat 2 g 10%
Cholesterol 4 mg 1%
Sodium 281 mg 12%
Total Carbohydrate 7 g 2%
Dietary Fiber 0 g 2%
Sugars 0 g
Protein 10 g
Vitamin A 54% Vitamin C 17% Calcium 0% Iron 7%
