I used to be afraid to try using whole wheat flour in many dishes but my husband will only eat whole wheat flour so I have no choice. Believe it or not this dish is delicious with the whole wheat flour (as most dishes are). It is so yummy you may even be able to get your kids to eat it.

Ingredients
1 egg
¼ cup egg whites
½ cup low-fat milk
1 cup whole wheat flour
1 tsp baking powder
2 tablespoons canola oil
1/3 cup fat-free or light sour cream
4 ounces Monterey jack cheese (low-fat if you have it)
4 ounces fat-free mozzarella cheese
2 10 ounce boxes frozen chopped spinach thawed and drained

Directions:
1. Preheat oven to 325°F. Coat a 9×9-inch baking dish with canola cooking spray.
2. Beat egg, egg substitute, milk, whole wheat flour, baking powder, canola oil, and sour cream in mixing bowl on medium-low speed until smooth batter has formed.
3. Stir in cheese and spinach. Pour into prepared pan, spread evenly with spatula, and bake about 35 minutes. Test center to make sure it isn’t runny. Let sit about 10 minutes before serving.
Servings: 12

Nutritional Facts (per serving):
143.83 total calories; 52 calories from fat; 7g total fat; 2.75g saturated fat; 3.4mg cholesterol; 224.62mg Sodium; 10.56g Carbohydrates; 2.6g Fiber; 1.1g sugar; 9.2g protein.