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)
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 Facts
| 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Brazilian Rice. Recipe source: Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables US Department of Health and Human Services National Heart, Lung, and Blood Institute. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.