Recipe of the week — Low-fat Spinach and Broccoli Casserole

Keep your immune system strong during the cold and flu season with this Vitamin C-rich dinner meal the whole family can enjoy.

10 oz frozen chopped spinach, thawed and drained
10 oz frozen chopped broccoli, thawed and drained
1 cup non-fat ricotta cheese
1 cup non-fat plain cottage cheese
1/2 cup egg substitute or 4 egg whites
1 tsp. garlic powder
1.4 tsp. ground black pepper
1/2 cup grated Parmesan Cheese

Preheat oven to 375 degrees. Use cooking spray on a 9-inch casserole dish. In a large bowl, combine ricotta cheese, cottage cheese, egg substitute, garlic powder, black pepper, and grated Parmesan cheese. Mix well and fold in drained broccoli and spinach. Combine all ingredients and spoon into greased baking dish. Bake 20-25 minutes, or until toothpick inserted comes out clean. Edges should be lightly browned.

Serve with lean pork chops, grilled chicken, or as a vegetarian entree.
Serves 6 people, Servings size 1 cup

Nutrition per Serving:
Calories: 110
Fat: 1 gram
Carbohydrate: 12 grams
Cholesterol: 8 mg
Dietary Fiber: 2 grams
Protein: 16 grams
Sodium: 280 mg