Crustless Mushroom and Spinach Pie

🍴 19 ingredients 👁️ 4 views 📚 Recipes1M

Ingredients

  • Cooking spray
  • 1 teaspoon olive oil
  • 4 ounces presliced fresh button mushrooms
  • 1/2 cup chopped onion
  • 1/2 teaspoon bottled minced garlic or 1 medium garlic clove
  • minced
  • 1 1/2 cups fat-free milk
  • 1 10-ounce package frozen chopped spinach
  • thawed
  • drained well
  • and squeezed dry
  • 1 cup uncooked instant brown rice
  • 1/2 cup egg substitute
  • 3 slices (3/4 ounce each) low-fat Jarlsberg cheese
  • cut into 1-inch strips
  • 1/4 cup shredded or grated Parmesan cheese
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon red hot-pepper sauce
  • plus more for sprinkling if desired

Instructions

  1. Preheat the oven to 350F.
  2. Lightly spray a deep 9-inch pie pan with cooking spray.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
  4. Cook the mushrooms and onion for 3 minutes, or until tender, stirring frequently.
  5. Stir in the garlic.
  6. Cook for 30 seconds, stirring frequently.
  7. Pour in the milk.
  8. Heat for 1 1/2 to 2 minutes, or until hot but not boiling.
  9. Remove from the heat.
  10. Stir in the spinach, rice, egg substitute, Jarlsberg, Parmesan, nutmeg, and 1/4 teaspoon hot-pepper sauce, breaking up any large clumps of spinach.
  11. Carefully pour into the pie pan.
  12. Bake for 30 to 35 minutes, or until a knife inserted into the center of the pie comes out clean.
  13. Sprinkle with additional hot sauce.
  14. A potato ricer, a gadget that resembles a very large garlic press, is ideal for making creamy mashed potatoes.
  15. As a bonus, it is handy for easily pressing water out of cooked or thawed spinach.
  16. A mild Swiss-style cheese with large irregular holes, Jarlsberg is smooth and melts readily.
  17. Check the gourmet cheese section of the supermarket for the low-fat variety of this delicious cheese.
  18. If you cant find it, you can substitute low-fat Swiss, but the total fat, saturated fat, and sodium of the Swiss will be higher.
  19. (Per Serving)
  20. Calories: 236
  21. Total Fat: 6.0g
  22. Saturated: 2.5g
  23. Trans: 0.0g
  24. Polyunsaturated: 0.5g
  25. Monounsaturated: 2.0g
  26. Cholesterol: 13mg
  27. Sodium: 323mg
  28. Carbohydrates: 28g
  29. Fiber: 4g
  30. Sugars: 7g
  31. Protein: 19g
  32. Dietary Exchanges
  33. 1 1/2 Starch
  34. 1 Vegetable
  35. 2 Lean Meat
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