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Skinny Spinach and Rice Casserole

 55 Ratings
10 Comments
  • Prep Time 20 min
  • Total Time 60 min
  • Servings 8
  • Save
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72% less sat fat • 43% fewer calories • 61% less fat than the original recipe. Give a favorite casserole a makeover using brown rice for whole-grain benefits.

Ingredients

2
teaspoons olive oil
3
medium carrots, chopped (1 1/2 cups)
2/3
cup chopped celery
1
medium onion, chopped (1/2 cup)
1
clove garlic, finely chopped
1 3/4
cups water
1
can (10 3/4 oz) condensed 98% fat-free cream of mushroom soup
2
boxes (9 oz each) frozen chopped spinach, thawed, drained
1 1/2
cups uncooked instant brown rice
1
teaspoon Italian seasoning
1/2
teaspoon pepper
1
cup diced cooked ham
3/4
cup shredded reduced-fat Cheddar cheese (3 oz)
1/4
cup grated Parmesan cheese

Directions

  • 1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  • 2 In 3-quart saucepan, heat oil over medium-high heat. Add carrots, celery, onion and garlic; cook 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 ham, 1/4 cup 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 1/2 cup Cheddar cheese. Let stand uncovered 5 minutes or until cheese is melted.

Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

Look for prepackaged diced cooked ham near the cooked meats in the grocery store.

For this recipe, be sure to use instant brown rice. Regular brown rice requires a different amount of liquid and takes longer to cook.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
254.6
Calories from Fat
70
% Daily Value
Total Fat
8.9g
14%
Saturated Fat
3.4g
17%
Trans Fat
0g
Cholesterol
13.2mg
4%
Sodium
456.4mg
19%
Total Carbohydrate
35.5g
12%
Dietary Fiber
3.8g
15%
Sugars
1.9g
Protein
9.2g
% Daily Value*:
Vitamin A
180%
180%
Vitamin C
33.50%
34%
Calcium
21.10%
21%
Iron
15.30%
15%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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