2 tsp canola oil
1 medium yellow onion, finely chopped
1 10 oz frozen chopped spinach, thawed and drained
1 ½ cups grated reduced fat cheddar
6 large egg whites (or equivalent egg substitute)
1 large egg
1/3 cup fat free cottage cheese
¼ tsp cayenne pepper
1/8 tsp salt
1/8 tsp ground nutmeg.
Preheat oven to 375 deg. Coat a 9 inch pie plate with cooking spray. Set aside. In nonstick skillet over medium-high heat, heat oil. Add onion and cook, stirring for 5 minutes or until translucent. Add spinach and stir until moisture has evaporated, about 3 minutes longer. Sprinkle cheese evenly in prepared pie plate. Top with spinach mixture. In medium bowl, whisk together egg white, egg, cottage cheese, red pepper, salt and nutmeg. Pour egg mixture evenly over spinach. Bake for 30 to 40 minutes, or until set in the center. Let stand for 5 minutes, then cut into wedges and serve.