Spinach Cheese Squares

The cheese adds a rich calcium source and the spinach adds a significant amount of the protective carotenoid, lutein, along with B-vitamins.

Ingredients:

• 1-3/4 cups EggBeaters or (6 egg whites plus 1 whole egg)
• 1/4 tsp. crushed red pepper flakes 
• 1/3 cup whole wheat pastry flour
• 1 4oz. jar pimentos
• 1 tsp. dry mustard powder
• 1 cup non-fat cottage cheese
• 1/2 tsp. baking powder
• 1 cup lite Feta Cheese
• 1 16oz. package frozen spinach, thawed, excess moisture squeezed out
• Salt and pepper to taste
• 1/2 cup minced green onions

Directions:

Preheat oven to 350 F. Spray an 8x10 baking pan with non-stick vegetable spray.

In a large bowl use an electric mixer on low to beat the eggs. Mix in the flour, dry mustard, and baking powder. Do not over mix or the final product with be tough. Add remaining ingredients.

Pour the mixture into the prepared pan. Bake for 45-50 minutes until golden brown and the center is set. Remove from the oven and let stand for 15 minutes. Cut into eight squares and serve.

Alternatively served as an appetizer. After it has cooled, cut into 2x1 inch squares and serve with roasted salsa.

Makes 8 portions. Each portion provides about 113 calories, 13g protein, 2g fat (3g sat), 11g carbohydrates, 2g fiber, 474mg sodium, 258mg potassium, 206mg calcium.

Makes 40 appetizers. Each portion provides about 22 calories, 3g protein, 2g carbohydrate, 5g fat, 5g fiber, and 4mg calcium.