Last Editorial Review: 2/14/2006


Spinach Squares


  • 1 egg
  • 1/4 cup egg substitute
  • 1/2 cup low-fat milk
  • 1 cup unbleached or all-purpose flour (whole wheat can be substituted for half of the flour)
  • 1 tsp salt
  • 1 tsp baking powder
  • 2 tbsp butter or canola margarine, melted
  • 1/3 cup fat-free or light sour cream
  • 8 oz reduced fat Monterey Jack cheese, cut into 1/2-inch cubes
  • 2 10-ounce boxes frozen chopped spinach, thawed and drained (gently squeeze excess water with hands)

1. Preheat oven to 325°F. Coat a 9x9-inch baking dish with canola cooking spray.
2. Beat egg, egg substitute, milk, flour, salt, baking powder, melted butter, and sour cream in mixing bowl on medium-low speed until smooth batter has formed.
3. Stir in cheese cubes and spinach. Pour into prepared pan, spread evenly with spatula, and bake about 35 minutes. Test center to make sure it isn't runny. Let sit about 10 minutes before serving.
4. Cut the spinach squares after they come out of the oven, then keep them refrigerated. Just eat them cold as a snack or warm what you need in the microwave. These are a low-calorie, higher protein snack with only 17 grams of carbohydrate per serving.

9 side servings or snacks

Nutritional Information:
Per serving: 188 calories, 12.5 g protein, 17 g carbohydrate, 8 g fat (4.5 g saturated fat), 45 mg cholesterol, 2 g fiber, 525 mg sodium. Calories from fat: 38%.

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