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Cooking at Home - Brazilian Rice
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Brazilian Rice. Courtesy USDA
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
- 2 sprays of nonstick vegetable spray
- 1 package 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 °F.
- 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.
Notes
This casserole can be prepared 1 day in advance and refrigerated.
Source: Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables, US Department of Health and Human Services, National Heart, Lung, and Blood Institute
Nutrition Information
Serving Size: 3/4 Cup
Nutrients |
Amount |
---|---|
Total Calories |
109 |
Total Fat |
4 g |
Saturated Fat |
1 g |
Cholesterol |
3 mg |
Sodium |
174 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 |
190 mg |
Iron |
1 mg |
Potassium |
217 mg |