Serves 4 (serving size: 1 wedge)
- 1 10-ounce bag fresh spinach
- Canola oil spray
- 2 tablespoons nonhydrogenated bread crumbs
- 1 tablespoon wheat germ
- 3 egg whites
- 3 large eggs
- ½ cup crumbled feta cheese
- ½ cup fat-free half and half
- 1 cup low-fat ricotta cheese
- 2 cloves garlic, crushed
- ½ cup seeded and diced tomatoes
- 1 teaspoon sea salt (optional)
- Freshly ground black pepper
- Pinch of freshly grated nutmeg
Preheat oven to 350ºF. In a medium sauté pan, bring ½ cup water to a simmer. Add spinach and cook until it is all wilted. Cool, squeeze out liquid, and chop. Lightly coat a 9-inch pie dish with canola oil spray. Sprinkle 1 tablespoon bread crumbs and wheat germ inside the pan to coat. In a bowl, beat the remaining ingredients together and add in spinach. Pour mixture into pie pan, smooth it out, and bake for 35 minutes or until top is light golden and slightly puffed. Let stand 10 minutes; slice into 4 wedges and serve.
Servings of fruits and vegetables: 0.75 vegetable
Diabetes-beating phytonutrients: saponins, allicin, beta-sitosterol, glutathione
Nutrition information: 220 calories, 19 grams protein, 11 grams total fat, 6 grams saturated fat, 190 milligram cholesterol, 12 grams carbohydrate, 3 grams dietary fiber, 460 milligrams sodium
