Baked Spinach and Brown Rice Casserole

This wholesome bake combines fiber-rich brown rice and nutrient-dense spinach with lean protein sources for a satisfying, low-fat meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (8 servings), not per serving.

• Nonstick cooking spray
• 10 ounces frozen spinach, thawed · 57 kcal in the whole recipe
• 1 cup cooked brown rice · 262 kcal in the whole recipe
• 2 tablespoons olive oil · 230 kcal in the whole recipe
• 1 cup liquid egg-white substitute · 179 kcal in the whole recipe
• 3/4 cup fat-free mozzarella cheese, shredded · 109 kcal in the whole recipe
• 1 cup fat-free milk · 86 kcal in the whole recipe
• 1/2 medium onion, chopped · 27 kcal in the whole recipe
• 1/2 teaspoon Worcestershire sauce · 2 kcal in the whole recipe
• 1/4 teaspoon dried marjoram
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried rosemary

Method

1. Preheat your oven to 350°F (175°C) and lightly coat a 2-quart baking dish with nonstick cooking spray.

   

2. Place the thawed spinach in a colander and press firmly to squeeze out as much excess water as possible.

   

3. In a large bowl, combine the drained spinach, cooked brown rice, olive oil, liquid egg whites, shredded mozzarella, milk, chopped onion, Worcestershire sauce, and dried herbs. Mix thoroughly.

   

4. Pour the mixture into the prepared baking dish and spread it evenly.

   

5. Bake for 30 minutes until set and lightly golden. Let cool slightly, then cut into 8 squares and serve.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.