
2020-11-11_pict_recipe_brazilian_rice_-_usda.jpg

- Makes: 8 servings
The vegetarian dish combines leafy greens and high fiber brown rice to make a wholesome side dish or a satisfying main dish.
Ingredients
- 1 vegetable oil spray (non-stick)
- 1 3/16 packages spinach (10 ounce, frozen, thawed)
- 1 cup brown rice (cooked)
- 2 tablespoons olive oil
- 1 cup egg-white substitute (liquid)
- 3/4 cup mozzarella cheese, fat-free (shredded)
- 1 cup milk (fat-free)
- 1/2 onion (medium, chopped)
- 1/2 teaspoon Worcestershire sauce
- 1/4 teaspoon marjoram (dried)
- 1/4 teaspoon thyme (dried)
- 1/4 teaspoon rosemary (dried)
Directions
- Preheat oven to 350 degrees.
- Spray a 2-quart baking dish with vegetable oil spray.
- Place thawed spinach in a colander and press to remove excess water.
- Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
- Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
- Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
Source: US Department of Health and Human Services National Institutes of Health National Heart, Lung and Blood Institute, Delicious Heart-Healthy Latino Recipes/Platillos latinos sabrosos y saludables
Nutrition Information
Serving Size: 3/4 Cup
Nutrients |
Amount |
---|---|
Total Calories |
111 |
Total Fat |
4 g |
Saturated Fat |
1 g |
Cholesterol |
3 mg |
Sodium |
179 mg |
Carbohydrates |
10 g |
Dietary Fiber |
2 g |
Total Sugars |
2 g |
Added Sugars included |
0 g |
Protein |
9 g |
Vitamin D |
0 mcg |
Calcium |
198 mg |
Iron |
1 mg |
Potassium |
233 mg |