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Cooking at Home - Brazilian Rice

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PICT RECIPE Brazilian Rice - 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

  1. Preheat oven to 350 °F.
  2. Spray a 2-quart baking dish with vegetable oil spray.
  3. Place thawed spinach in a colander and press to remove excess water.
  4. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
  5. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
  6. 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