Spinach and Rice Casserole

Diabetes Appropriate
Egg-free
Nut-free
Wheat-Free / Gluten-Free
Heart-Healthy
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
1 hour

Ingredients

  • 1 medium onion, finely chopped
  • 1 medium red bell pepper, diced
  • 1 garlic clove, 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, well-drained
  • 3 cups cooked rice

Directions

Prep Time
25 minutes
Cook Time
35 minutes
Ready in
1 hour
  1. Preheat oven to 350°F. In a medium saucepan cook onion, bell pepper and garlic in broth over medium heat 5 minutes or until tender; set aside.
  2. In a large bowl whisk together egg whites, milk, pepper and basil until well-mixed. Add spinach, rice, and cooked onion and bell pepper. Mix well.
  3. Coat a 1-quart baking dish with nonstick cooking spray. Spoon spinach-rice mixture into baking dish.
  4. Bake, covered, 30 to 35 minutes or until heated through.

Nutritional Information

Serving Size
1
Per Serving
Calories 128, Calories Fat 3, Total Fat 0g, Saturated Fat 0g, Cholesterol 2mg, Sodium 109mg, Carbohydrate 23g, Protein 7g
Serving Size1
Calories128
Calories Fat3
Calories (fat) extra2
Total Fat0g
Total Fat (extra)1
Saturated Fat0g
Saturated Fat (extra)1
Cholesterol2mg
Cholesterol (extra)1
Sodium109mg
Sodium (extra)5
Potassium401mg
Carbohydrate23g
Carbohydrate (extra)8
Fiber1g
Fiber (extra)7
Sugars0g
Protein7g
Omega30g
Vitamin C63mg
Vitamin C (extra)106
Iron1mg
Iron (extra)8