Spinach & Rice Casserole

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Spinach & Rice Casserole calories by ingredient

Number of Servings: 4


    1 medium onion, finely chopped
    1 medium red bell pepper, diced
    1 clove garlic, minced
    1 tbsp. chicken broth
    2 egg whites
    1/3 cup skim milk
    1/8 tsp. pepper
    1/8 tsp. dried basil
    2 cups fresh spinach, cooked and drained
    3 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.