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.
- Yield
- 8 servings
- Serving size
- 3/4 Cup
- Rating
- 3.57 of 5 (112 ratings)
Food groups
- Dairy: 1/2 cups
- Grains: 1/2 ounces
- Protein Foods: 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 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
Directions
- 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
| Nutrient | Amount |
|---|---|
| Total Calories | 118.97 |
| Total Fat | 4.09 g |
| Saturated Fat | 0.69 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 2.82 mg |
| Carbohydrates | 11.52 g |
| Dietary Fiber | 2.1 g |
| Total Sugars | 2.58 g |
| Added Sugars included | 0 g |
| Protein | 9.88 g |
| Calcium | 203 mg |
| Potassium | 257 mg |
| Sodium | 182.12 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 50 mg |
| Phosphorus | 153 mg |
| Selenium | 12 mg |
| Zinc | 1 mg |
| Vitamin A | 247 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 194 mcg |
| Folate | 50 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Niacin | 1 mg |
| Choline | 19 mg |
Notes
Source "Brazilian Rice" This casserole can be prepared 1 day in advance and refrigerated.
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Source
Recipe by: Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/baked-rice-spinach. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.