Ingredients:
3 (10 ounce) packages frozen chopped spinach, thawed
1 cup chopped onions
5 ounces reduced-fat monterey jack cheese, cut into small cubes
1 (12 ounce) cans evaporated skim milk
5 large egg whites
1/4 cup water
3 tablespoons flour
1 tablespoon cornmeal
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon nutmeg
3 tablespoons grated parmesan cheese
cooking spray
Directions:
Preheat oven to 350 degrees.
Lightly spray a 2-quart baking dish.
(A 12-inch quiche dish,a 7×11, or a 9-inch square baking dish will work).
Wring excess liquid from thawed spinach and crumble it into prepared dish.
Sprinkle onion over top.
In a food processor or blender, pulse to shred cheese cubes.
Layer cheese over onions in the dish.
In the same processor, combine evaporated milk, egg whites, water, flour, cornmeal, salt, pepper, and nutmeg, and process until smooth.
Pour slowly over mixture in dish.
Using a knife, poke through mixture in several places, allowing liquid to seep through spinach evenly.
Sprinkle with Parmesan cheese and bake 40-45 minutes, or until top is puffed and brown and a knife inserted in the center comes out clean.
Cool 15 minutes before cutting into wedges.
Servings: 6
Time preparation: 15 min.
Time total: 75 min.