2 teaspoons vegetable oil
1 medium onion, chopped (if tolerated)
1 package (10 oz) frozen chopped spinach, thawed and drained
1½ cups shredded reduced-fat cheddar cheese
4 egg whites
2 whole eggs
⅓ cup reduced-fat cottage cheese
¼ teaspoon cayenne pepper
⅛ teaspoon salt
⅛ teaspoon nutmeg


  1. Heat oven to 375 degrees. Coat a 9-inch pie pan with vegetable oil spray.
  2. In a medium skillet, heat oil on medium high. Add onion and cook 5 minutes or until softened.
  3. Add spinach and cook 3 more minutes, set aside.
  4. Sprinkle cheese in pie pan. Top with spinach/onion mixture.
  5. In a medium bowl, whisk egg whites and whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture into pie pan over spinach and cheese.
  6. Bake 30 to 35 minutes or until just set. Let stand 5 minutes.
  7. Cut into wedges and serve.

Calories: 162
Fat: 8 g
Cholesterol: 86 mg
Carbohydrates: 6g
Sugar: 0 g Protein: 16 g
Sodium: 548 mg

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