Brazilian Rice
The vegetarian dish combines leafy greens and high fiber brown rice to make a wholesome side dish or a satisfying main dish.
- 8 Servings
- $3.00 - $5.99
Brazilian Rice
The vegetarian dish combines leafy greens and high fiber brown rice to make a wholesome side dish or a satisfying main dish.
- 8 Servings
- $3.00 - $5.99
Ingredients
- sprays of nonstick vegetable spray
- 1 package (10 ounce) frozen spinach, thawed
- 1 cup brown rice, cooked
- 2 tablespoons olive oil
- 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
Steps
1
Wash hands with soap and water.
2
Preheat oven to 350 °F.
3
Spray a 2-quart baking dish with vegetable oil spray.
4
Place thawed spinach in a colander and press to remove excess water.
5
Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
6
Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
7
Cut the casserole into eight squares and serve.
Ingredients
Serving Size: 3/4 Cup
| Nutrients | Amount |
|---|---|
| Total Calories | 108 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 3 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 2 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 9 g |
| Minerals | |
| Calcium | 190 mg |
| Potassium | 217 mg |
| Sodium | 174 mg |
| Copper | 90 mcg |
| Iron | 1 mg |
| Magnesium | 44 mg |
| Phosphorus | 141 mg |
| Selenium | 10 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 197 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.5 mg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 151 mcg |
| Folate | 41 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Niacin | 1 mg |
| Choline | 17 mg |
Source:
- Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables
- US Department of Health and Human Services
- National Heart, Lung, and Blood Institute