Spinach and Mushroom Bake
101 calories/6.74 grams protein per serving. Makes 9 servings.
|1 cup chopped onion||67 cal||1.5 protein|
|2 cups (about 8 ounces) Sliced Mushrooms||30 cal||4.4 protein|
|2 cups Grated or Diced Carrots||104 cal||2.4 protein|
|1 cup Diced Zucchini||20 cal||1.5 protein|
|20 oz Frozen Chopped Spinach (thawed and gently squeezed to eliminate excess water)||131 cal||16.2 protein|
|1/2 cup Matzo Meal® - Dry Flour||228 cal||6.4 protein|
|3 Large Eggs, lightly beaten||234 cal||18.9 protein|
|3/4 cup Egg Substitute (or Egg Whites)||90 cal||9 protein|
|1/4 tsp salt||0 cal||0 protein|
|1/4 tsp Black Pepper||0 cal||0 protein|
|2 tsp Low-Sodium Chicken Broth Powder||5 cal||0.3 protein|
This is a nice side dish or brunch dish. It's loaded with vegetables, too! If you are serving more than nine people, double the recipe and use a 9x13-inch baking pan instead.
1) Preheat oven to 325°F. Coat a 9x9-inch or 8x8-inch baking pan with canola cooking spray.
2) Coat a large nonstick frying pan with canola cooking spray. Add the onions and mushrooms, cover pan, and let cook over medium heat, stirring occasionally, until mushrooms are lightly browned.
3) Add the mushroom mixture to a large bowl along with all remaining ingredients. Mix thoroughly (a wooden spoon or your hands work best). Spread into the prepared pan and bake until firm and lightly browned on the bottom (45-60 minutes).