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Source: National Institutes of Health
Nonstick vegetable oil spray
2 12-ounce boxes of frozen spinach, thawed
1 cup cooked brown rice
2 tablespoons olive oil
1 cup liquid egg-white substitute
¾ cup shredded fat-free
Mozzarella cheese
1 cup fat-free milk
½ medium onion, chopped
½ tablespoon low-sodium
Worcestershire sauce
¼ teaspoon dried marjoram
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
- Preheat oven to 350 °F.
- Spray a 2-quart baking dish with vegetable oil spray.
- Place thawed spinach in a colander and press to remove excess water.
- Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
- Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
Yield: 8 servings
Serving size: ¾ cup
Calories: 137
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 6 mg
Sodium: 186 mg
Total Fiber: 3 g
Protein: 10 g
Carbohydrates: 12 g
Potassium: 309 mg
