Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Cheddar Cheese | 1 oz (28g) | 113 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Artichoke | 1 medium (128g) | 60 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 10-ounce frozen bag chopped spinach, thaw and squeeze dry
- ½ cup low fat cottage cheese
- 1 cup egg substitute
- 1 teaspoon dried oregano leaves
- ½ teaspoon salt
- ⅛ teaspoon cayenne
- 1 14-ounce can artichoke hearts, drain and chop
- 3 medium yellow onions, chop
- 1 cup shredded reduced fat cheddar cheese
- cooking spray
Directions
Preheat the broiler.
Mix the spinach, cottage cheese, egg substitute, oregano, salt, and cayenne in a bowl.
Add in the artichokes.
Heat a nonstick skillet over medium heat.
Spray with cooking spray and cook the onions for 6 minutes, stir often.
Add in the artichoke mixture and decrease the heat to low.
Cover and cook for about 15 minutes.
Evenly spread the cheese on top and broil 1 to 2 minutes.
Remove from the broiler and let sit for 5 minutes before serving.
If possible, use small curd cottage cheese.
Nutritional Information Per Serving--
Calories: 134
Carbohydrates: 12g
Protein: 14g
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 14mg
Sodium: 654mg
Dietary Exchange: 2 vegetable, 1 medium fat meat