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Spinach and Brown Rice Casserole Recipe

Looking for an easy Spinach and Brown Rice Casserole recipe? Learn how to make Spinach and Brown Rice Casserole using healthy ingredients.


Submitted by mwallett

Makes 8 servings



From www.justcasserolerecipes.com

Recipe Ingredients for Spinach and Brown Rice Casserole

1 tblsp olive oil
1 large onion, chopped
2 cups mushrooms, sliced
1 clove garlic
1 egg white
1 tblsp whole wheat flour
2 cups lowfat cottage cheese
10 ounces frozen chopped spinach, drained
3 cups cooked brown rice
1 Fresh ground pepper
1 Thyme, to taste
2 tblsp Parmesan cheese
2 tblsp sunflower seeds

Recipe Directions for Spinach and Brown Rice Casserole

Heat oil in a large skillet and saute onion, mushrooms and garlic until tender. In a small bowl, mix egg white, flour and cottage cheese. Add to sauteed vegetables along with spinach. Stir rice, pepper, thyme (optional) and 1 tablespoon of the parmesan cheese. Turn into a greased 12 X 8 baking dish and top with remaining parmesan cheese and sunflower seeds. Bake at 375 degrees for at least 30 minutes.
Categories

Main Dish

Nutrition Facts
Serving Size 208.6g
Amount Per Serving
Calories
359
Calories from Fat
51
% Daily Value*
Total Fat
5.7g
9%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
288mg
12%
Potassium
542mg
15%
Total Carbohydrates
61.0g
20%
Dietary Fiber
3.8g
15%
Sugars
1.5g
Protein
16.1g
Vitamin A 67% Vitamin C 20%
Calcium 12% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Low in sugar
  • Very high in manganese
  • High in vitamin A
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