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
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
-
Step1Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
-
Step2In 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.
-
Step3Bake 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
2Tips from the Betty Crocker Kitchens
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