Cooking spray
2\u00a0 tablespoons\u00a0dry breadcrumbs
2\u00a0 garlic cloves, minced
10\u00a0 ounce\u00a0fresh spinach
1\u00a0 cup\u00a01% low-fat milk
1\u00a0 tablespoon\u00a0cornstarch
1\/3\u00a0 cup\u00a0(about 1 1\/2 ounces) grated fresh Parmigiano-Reggiano cheese
1\/4\u00a0 teaspoon\u00a0salt
1\/8\u00a0 teaspoon\u00a0freshly ground black pepper
1\/8\u00a0 teaspoon\u00a0grated whole nutmeg
3\u00a0 large egg whites
1\u00a0 large egg<\/p>\n
Preheat oven to 375\u00b0.<\/p>\n
Lightly coat an 11 x 7-inch baking dish with cooking spray, and dust with breadcrumbs. Set aside.<\/p>\n
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add garlic; cook 20 seconds, stirring constantly. Add spinach; cook 3 minutes or until spinach wilts, stirring occasionally. Remove from heat; cool slightly. Place spinach mixture on several layers of heavy-duty paper towels, and squeeze until barely moist. Place spinach mixture in a blender. Add milk and cornstarch; process until smooth. Add cheese, salt, pepper, and nutmeg; pulse until well blended. Pour into a large bowl.<\/p>\n
Place egg whites and egg in a large bowl; beat with a mixer at high speed 5 minutes or until tripled in volume. Gently fold one-fourth of egg mixture into spinach mixture; gently fold in remaining egg mixture (mixture will seem slightly thin). Spoon spinach-egg mixture into prepared baking dish; smooth top with a spatula.<\/p>\n
Bake at 375\u00b0 for 35 minutes or until set in the center. Cool 5 minutes on a wire rack before serving.<\/p>\n
Yield: 6 servings<\/p>\n
NUTRITION PER SERVING
CALORIES 92(34% from fat); FAT 3.5g (sat 1.8g,mono 1g,poly 0.3g); PROTEIN 8.5g; CHOLESTEROL 42mg; CALCIUM 193mg; SODIUM 326mg; FIBER 1.2g; IRON 1.7mg; CARBOHYDRATE 7.3g<\/p>\n","protected":false},"excerpt":{"rendered":"
Cooking spray 2\u00a0 tablespoons\u00a0dry breadcrumbs 2\u00a0 garlic cloves, minced 10\u00a0 ounce\u00a0fresh spinach 1\u00a0 cup\u00a01% low-fat milk 1\u00a0 tablespoon\u00a0cornstarch 1\/3\u00a0 cup\u00a0(about 1 1\/2 ounces) grated fresh Parmigiano-Reggiano cheese 1\/4\u00a0 teaspoon\u00a0salt 1\/8\u00a0 teaspoon\u00a0freshly ground black pepper 1\/8\u00a0 teaspoon\u00a0grated whole nutmeg 3\u00a0 large egg whites 1\u00a0 large egg Preheat oven to 375\u00b0. Lightly coat an 11 x 7-inch … <\/p>\n