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Skinny Spinach and Rice Casserole

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By Betty Crocker Kitchens
Updated Mar 11, 2016
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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.

Skinny Spinach and Rice Casserole

  • Prep Time 20 min
  • Total 60 min
  • Servings 8
  • Ingredients 14
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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

Instructions

  • Step 
    1
    Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  • Step 
    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.
  • Step 
    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.

Nutrition

220 Calories
8g Total Fat
12g Protein
26g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
220
Calories from Fat
70
Total Fat
8g
12%
Saturated Fat
2 1/2g
13%
Trans Fat
0g
Cholesterol
15mg
6%
Sodium
780mg
32%
Potassium
370mg
11%
Total Carbohydrate
26g
9%
Dietary Fiber
3g
15%
Sugars
3g
Protein
12g
% Daily Value*:
Vitamin A
180%
180%
Vitamin C
4%
4%
Calcium
25%
25%
Iron
10%
10%
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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