Brown Rice-Spinach Custards

PREP: 25 minutes BAKE: 25 minutes OVEN: 350ºF MAKES 6 servings

1⁄2 cup chopped onion (1 medium)

1 tablespoon olive oil

4 eggs, lightly beaten

3⁄4 cup crumbled reduced-fat feta cheese (3 ounces)

1⁄2 cup low-fat cottage cheese

1 tablespoon snipped fresh dill or 1⁄2 teaspoon dried dill

1⁄2 teaspoon salt

2 10-ounce packages frozen chopped spinach, thawed and well drained

2 cups cooked brown rice

1 tablespoon lemon juice

Lemon peel strips (optional)

1 Preheat oven to 350°F. In a small skillet cook onion in hot oil over medium heat until tender, stirring occasionally. Cool slightly.

2 In a large bowl combine eggs, feta cheese, cottage cheese, dill, and salt. Stir in cooked onion, spinach, cooked brown rice, and lemon juice.

3 Place six 8- to 10-ounce ramekins or custard cups in a 15x10x1-inch baking pan. Divide rice mixture among ramekins. Bake, uncovered, for 25 to 30 minutes or until a knife inserted near centers comes out clean. If desired, garnish with lemon peel strips.

PER SERVING: 213 cal., 8 g total fat (3 g sat. fat), 146 mg chol., 648 mg sodium, 20 g carb., 4 g fiber, 14 g pro.