7 “Veggie-ful” Light Lunches
292 CALORIES PER SERVING
ORZO SPINACH PIE
MAKES 4 SERVINGS
Nutrients per Serving: Calories 292, Total Fat 6g, Saturated Fat 3g, Protein 15g, Carbohydrates 42g, Cholesterol 13mg, Dietary Fiber 3g, Sodium 399mg,
Dietary Exchange: 1 Bread/Starch, 1 Fat, 2 Vegetable, 1 Meat.
⅔ cup uncooked orzo
1 cup fat-free (skim) milk
3 egg whites
¼ teaspoon salt (optional)
⅛ teaspoon ground nutmeg
⅛ teaspoon black pepper
1 package (10 ounces) frozen chopped spinach, thawed and pressed dry
4 tablespoons grated Parmesan cheese, divided
¾ cup fresh whole wheat bread crumbs*
1 tablespoon unsalted butter, melted
1. Preheat oven to 375°F. Spray 9-inch pie plate with nonstick cooking spray.
Cook orzo according to
