Spinach and Rice Casserole Recipe

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


Submitted by k9stylist

Makes 6 servings



Got this "healthified" recipe off of eatbetteramerica.com, but subbed tofu for the ham.

Recipe Ingredients for Spinach and Rice Casserole

2 tsp extra virgin olive oil
206 g carrots, chopped
0.66 c celery, chopped
1/2 c onion, chopped
1 clove garlic, finely chopped
1 3/4 c water
10 3/4 oz 98% Fat Free Cream of Mushroom Condensed Soup
192 g spinach
1 1/2 c Brown rice (uncooked instant)
1 tsp italian seasoning
1/2 tsp pepper
395 g Extra firm (Nasoya tofu)
3 oz Cheddar fat free (.75c)
4 tbsp Grated topping (.25c)

Recipe Directions for Spinach and Rice Casserole

  1. Heat oven to 350 degrees F. Spray a 13x9" glass baking dish w/cooking spray.

  2. In a 3-quart saucepan, heat oil over medium-high heat. Add carrots, celery, onion and garlic. Cook for 5 minutes, stirring occasionally. Add water and soup; heat to boiling. Add spinach rice, italian seasoning and pepper; return to boiling. Remove from heat, stir in tofu, 1/4c of the cheddar cheese and the parmesan cheese. Spread in baking dish. Cover with foil.

  3. Bake 30 to 35 minutes or until bubbly. Sprinkle with remaining 1/2c Cheddar cheese. Let stand uncovered 5 minutes or until cheese is melted.

Categories

Main Dish

Nutrition Facts
Serving Size 318.5g
Amount Per Serving
Calories
250
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
645mg
27%
Potassium
342mg
10%
Total Carbohydrates
30.8g
10%
Dietary Fiber
4.4g
18%
Sugars
2.9g
Protein
15.6g
Vitamin A 180% Vitamin C 20%
Calcium 27% Iron 12%
* 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
B+
  Good points
  • Low in cholesterol
  • High in calcium
  • Very high in vitamin A
  •   Bad points
  • High in sodium
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