Spinach & Rice Casserole
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
Ingredients
-
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
Directions
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.