Vegetable Parmesan Bake

Recipe Ingredients

1 lb	454g / 16oz	Thin spaghetti
1 tablespoon	15ml	Olive oil
1 tablespoon	15ml	Onion - chopped (small)
3		Garlic cloves - minced
1		Red bell pepper - diced (medium)
1 tablespoon	15ml	Whole-wheat flour
1 1/2 cups	355ml	Nonfat milk
3 cups	438g / 15oz	Chopped fresh spinach
1 teaspoon	5ml	Dried Italian herb mix
1/2 cup	99g / 3.5oz	Liquid egg substitute
		= (or 2 egg whites)
3 tablespoons	45ml	Grated Parmesan cheese

Recipe Instructions

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 degrees. 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.

This recipe yields 6 servings.

Per Serving: 361 Cal; 15g Prot; 5g Total Fat (1 Sat. Fat); 64g Carb.; 2mg Chol; 118mg Sod.; 3g Fiber.

Description:

"This old-fashioned, potluck dish is a great cold-weather meal. It's quick, easy to fix and hearty without being heavy."

Source:
Vegetarian Times, February 2002

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