Spinach & Rice Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 medium onion, finely chopped1 medium red bell pepper, diced1 clove garlic, minced1 tbsp. chicken broth2 egg whites1/3 cup skim milk1/8 tsp. pepper1/8 tsp. dried basil2 cups fresh spinach, cooked and drained3 cups cooked rice ( i use uncle ben's).5 cup feta cheese (optional, sprinkle on top)halve this (except the cheese) and thats what the nutritional values are
1. Preheat oven to 350°F. Cook onion, red pepper and garlic in chicken broth over medium heat, about 5 minutes or until tender. Set aside.
2. Combine egg whites, milk, pepper and basil in a mixing bowl; stir well.
3. Add spinach, rice and cooked vegetables to egg white mixture. Mix well.
4. Coat a 1-quart casserole with nonstick cooking spray. Spoon rice mixture into casserole.
5. Bake, covered, for 30 to 35 minutes or until heated through.
Serves 4
Per Serving: 129 cal., 0g fat, 2mg chol., 110mg sodium, 24g carbo., 8g pro., 2g fiber
Number of Servings: 4
Recipe submitted by SparkPeople user TIFANIEMARIE.
2. Combine egg whites, milk, pepper and basil in a mixing bowl; stir well.
3. Add spinach, rice and cooked vegetables to egg white mixture. Mix well.
4. Coat a 1-quart casserole with nonstick cooking spray. Spoon rice mixture into casserole.
5. Bake, covered, for 30 to 35 minutes or until heated through.
Serves 4
Per Serving: 129 cal., 0g fat, 2mg chol., 110mg sodium, 24g carbo., 8g pro., 2g fiber
Number of Servings: 4
Recipe submitted by SparkPeople user TIFANIEMARIE.
Nutritional Info Amount Per Serving
- Calories: 169.3
- Total Fat: 4.7 g
- Cholesterol: 18.0 mg
- Sodium: 344.2 mg
- Total Carbs: 24.2 g
- Dietary Fiber: 2.4 g
- Protein: 7.4 g
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