Dinner

Spinach and Rice Casserole is for Dinner.

Spinach and Rice Casserole takes 20 minutes to prepare.

Spinach and Rice Casserole takes 35 minutes to cook.

Spinach and Rice Casserole makes 4 servings.

The ingredients for Spinach and Rice Casserole are:

1 medium onion, finely chopped
1 medium red bell pepper, diced
1 clove garlic, minced
1 tbsp. chicken broth
2 egg whites
1/3 cup skim milk
1/8 tsp. pepper
1/8 tsp. dried basil
2 cups fresh spinach, cooked and drained
3 cups cooked rice ( i use uncle ben's)
.5 cup feta cheese (optional, sprinkle on top)

halve this (except the cheese) and thats what the nutritional values are

Here is how you make Spinach and Rice Casserole:

1. Preheat oven to 350°F. Cook onion, red pepper and garlic in chicken broth over medium heat, about 5 minutes or until tender. Set aside.2. Combine egg whites, milk, pepper and basil in a mixing bowl; stir well.3. Add spinach, rice and cooked vegetables to egg white mixture. Mix well.4. Coat a 1-quart casserole with nonstick cooking spray. Spoon rice mixture into casserole.5. Bake, covered, for 30 to 35 minutes or until heated through.Serves 4Per Serving: 129 cal., 0g fat, 2mg chol., 110mg sodium, 24g carbo., 8g pro., 2g fiberNumber of Servings: 4Recipe submitted by SparkPeople user TIFANIEMARIE.

The nutritional information for Spinach and Rice Casserole is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 169.3

• Total Fat: 4.7 g
• Cholesterol: 18.0 mg
• Sodium: 344.2 mg
• Total Carbs: 24.2 g
• Dietary Fiber: 2.4 g
• Protein: 7.4 g