Spinach and feta pie

• 11/4 cups water
• 2 medium onions, chopped
• 1/2 cup uncooked white rice
• 10 ounces frozen chopped spinach, thawed and squeezed dry
• egg substitute equivalent to 4 eggs
• 1/4 cup fat-free milk
• 4 ounces feta cheese with sun-dried tomatoes and basil
• 1 teaspoon dried oregano, crumbled
• 1/2 teaspoon salt
• 2 medium lemons, quartered

                  In a medium broiler-proof skillet, bring the water to a boil over high heat. Stir in the onions and rice. Return to a boil. Reduce the heat and simmer, covered, for 15 minutes.

                  Stir in the spinach, egg substitute, milk, 2 ounces of feta, oregano and salt. Reduce the heat to medium-low. Cook, covered for 20 minutes, or until the eggs are almost set. Sprinkle the remaining 2 ounces of feta over the pie. Meanwhile, preheat the broiler.

                  Broil for 2 minutes, or until the cheese begins to melt slightly. Remove from the oven and let stand for 5 minutes to allow the flavors to blend and for easier cutting. (The egg mixture will continue to cook while the pie broils and stands.) Cut into four wedges. Serve with lemon to squeeze on top.

Serves 4

Per serving: 249 calories, 6.5 g total fat (4.0 g saturated fat, 0 g polyunsaturated fat, 0 g monounsaturated fat), 21 mg cholesterol, 705 mg sodium, 31 g carbohydrates, 4 g fiber, 7 g sugar, 16 g protein

Recipe adapted with permission from American Heart Association One-Dish Meals, copyright © 2003