This old-fashioned, potluck dish is a great cold-weather meal: It’s quick, easy to fix and hearty without being heavy.
- 1 lb. thin spaghetti
- 1 Tbs. olive oil
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 Tbs. whole wheat flour
- 1 1/2 cups nonfat milk
- 3 cups chopped fresh spinach
- 1 tsp. dried Italian herb mix
- 1/2 cup liquid egg substitute or 2 egg whites
- 3 Tbs. grated Parmesan cheese
Cook spaghetti according to package directions, omitting salt. Lightly coat 10-inch deep-dish pie plate or ovenproof casserole with cooking spray. Drain pasta; arrange in pie plate or casserole, forming crust. Set aside.
Preheat oven to 350°F. In large skillet, heat oil over low heat. Add onion, garlic and bell pepper. Cook, stirring often, until onion is softened, about 3 minutes. Sprinkle vegetable mixture with flour. Cook, stirring, 1 minute. Remove skillet from heat. Whisk in milk, a little at a time. Return skillet to medium-low heat, stirring until sauce thickens. Remove from heat; add spinach. Cool mixture slightly; stir in herb mix and egg substitute. Pour mixture into pasta crust and sprinkle top with cheese.
Bake until filling is set and heated through, about 30 minutes. Serve hot.
- Calories: 361
- Carbohydrate Content: 64 g
- Cholesterol Content: 2 mg
- Fat Content: 5 g
- Fiber Content: 3 g
- Protein Content: 15 g
- Saturated Fat Content: 1 g
- Sodium Content: 118 mg