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When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.

Serves 4

When you cook with pungent cheeses, you only need a small amount for strong flavor, which saves on calories and fat.

Heat the oven to 375 F. Lightly coat 4 8-ounce ramekins with cooking spray. Sprinkle the ramekins with panko bread crumbs. Place the ramekins on a baking sheet.

Heat a medium saute pan over medium heat. Add the butter, and saute the spinach and mushrooms. Season with salt and pepper. Drain any excess water off the spinach and mushrooms.

Heat the milk in a medium saucepan. Add the cornstarch and water mixture. Bring to a light boil, whisking frequently. Reduce heat and stir in cheese. Pour the milk mixture over the cooked vegetables. Season with nutmeg.

In a separate medium bowl, whip the eggs with a mixer until firm peaks form. Carefully fold vegetable mixture in with the firm egg whites. Place equal portions of the egg mixture into the ramekins. Bake for approximately 30 minutes or until centers are firm and slightly golden brown.

• 1/2 cup panko bread crumbs
• 1/2 teaspoon unsalted butter
• 6 cups spinach, stems removed
• 2 cups crimini mushrooms, chopped
• 1/4 teaspoon salt and ground black pepper, mixed
• 1 1/3 cup skim milk
• 1 1/2 tablespoons cornstarch plus 3 tablespoons cold water
• 1/4 cup Gruyere cheese
• Pinch of ground nutmeg
• 3 egg whites

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving