Nutritious brown rice enhances the flavor and texture of this scrumptious two-cheese pie. Try it for dinner or brunch.

　　

Ingredients

serves 4, 1 wedge per serving

　　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

　　

Step 1

Preheat the oven to 350°F. Lightly spray a deep 9-inch pie pan with cooking spray.

　　

Step 2

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms and onion for 3 minutes, or until tender, stirring frequently.

　　

Step 3

Stir in the garlic. Cook for 30 seconds, stirring frequently.

　　

Step 4

Pour in the milk. Heat for 1 1/2 to 2 minutes, or until hot but not boiling. Remove from the heat.

　　

Step 5

Stir in the spinach, rice, egg substitute, Jarlsberg, Parmesan, nutmeg, and 1/4 teaspoon hot-pepper sauce, breaking up any large clumps of spinach. Carefully pour into the pie pan.

　　

Step 6

Bake for 30 to 35 minutes, or until a knife inserted into the center of the pie comes out clean. Sprinkle with additional hot sauce.

　　

Cook’s Tip on Draining Spinach

Step 7

A potato ricer, a gadget that resembles a very large garlic press, is ideal for making creamy mashed potatoes. As a bonus, it is handy for easily pressing water out of cooked or thawed spinach.

　　

Cook’s Tip on Jarlsberg Cheese

Step 8

A mild Swiss-style cheese with large irregular holes, Jarlsberg is smooth and melts readily. Check the gourmet cheese section of the supermarket for the low-fat variety of this delicious cheese. If you can’t find it, you can substitute low-fat Swiss, but the total fat, saturated fat, and sodium of the Swiss will be higher.

　　

nutrition information

Step 9

(Per Serving)

　　

Step 10

Calories: 236

　　

Step 11

Total Fat: 6.0g

　　

Step 12

Saturated: 2.5g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 0.5g

　　

Step 15

Monounsaturated: 2.0g

　　

Step 16

Cholesterol: 13mg

　　

Step 17

Sodium: 323mg

　　

Step 18

Carbohydrates: 28g

　　

Step 19

Fiber: 4g

　　

Step 20

Sugars: 7g

　　

Step 21

Protein: 19g

　　

Step 22

Dietary Exchanges

　　

Step 23

1 1/2 Starch

　　

Step 24

1 Vegetable

　　

Step 25

2 Lean Meat

　　American Heart Association Quick & Easy Meals