Baked Rice with Spinach
The vegetarian dish combines leafy greens and high fiber brown rice to make a wholesome side dish or a satisfying main dish.
contains dairycontains eggs
Ingredients
US
Metric
- sprays of nonstick vegetable spray
- 1 package (10 ounce) frozen spinach, thawed
- 1 cup brown rice, cooked
- 2 tablespoons olive oil (or cooking oil of choice)
- 1 cup egg-white substitute, liquid
- 3/4 cup mozzarella cheese, shredded fat-free
- 1 cup fat-free milk
- 1/2 medium onion, chopped
- 1/2 teaspoon Worcestershire sauce
- 1/4 teaspoon dried marjoram
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried rosemary
Make it lactose-friendly
- 3/4 cup mozzarella cheese, shredded fat-free → lactose-free or aged hard cheese (naturally lower lactose)
- 1 cup fat-free milk → lactose-free milk, oat milk, or almond milk
Steps
- Wash hands with soap and water.
- 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.
Nutrition (per serving)
| Calories | 119 |
|---|---|
| Protein | 10.0 g |
| Fat | 4.0 g |
| Carbs | 12.0 g |
| Fiber | 2.0 g |
| Sodium | 182 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)