Arthritis Self-Management

For many people, casseroles are comfort food, but they can have tons of fat. Try this low-fat casserole for a cheesy treat that's healthier, and just as tasty. Serve it alongside whole-wheat pasta to add extra fiber.

Preparation time: 15 minutes
Baking time: 20–25 minutes
Total time: 35–40 minutes

Yield: 4 servings
Serving size: about 1/2 cup

Ingredients

1 10-ounce package frozen chopped spinach
1 tablespoon olive oil
1/2 cup chopped onion
1 cup low-fat cottage cheese
4 tablespoons shredded low-fat Cheddar cheese, divided
1/8 teaspoon ground nutmeg
Dash ground black pepper

Preparation

Preheat oven to 350˚F. Thaw spinach according to package directions. Drain well, squeezing out excess water. Heat olive oil in medium saucepan. Add onion and sauté until tender. Remove from heat; add spinach, cottage cheese, 2 tablespoons of Cheddar cheese, nutmeg, and pepper; and stir well. Transfer to a 1-quart casserole dish and sprinkle with remaining Cheddar cheese. Bake for 20–25 minutes, or until set.

Nutrition Facts

Per serving:
Calories: 166
Protein: 13 g
Total fat: 10 g
Saturated fat: 4 g
Cholesterol: 16 mg
Sodium: 357 mg
Dietary fiber: 2 g
Carbohydrate: 6 g