Healthified Spinach and Rice Casserole
Prep Time:20 min Start to Finish:1 hr makes:8 servings (1 cup each) 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) Green Giant® 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 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. 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. 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. Nutritional Information 1 Serving: Calories 220 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 780mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 3g); Protein 12g Percent Daily Value*: Vitamin A 180%; Vitamin C 4%; Calcium 25%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Medium-Fat Meat; 1/2 Fat Carbohydrate Choices: 2 *Percent Daily Values are based on a 2,000 calorie diet. MyPyramid Servings 1/2 c Dairy, 1 tsp Fats & Oils, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables submitted by Peg of more soulful recepies Sugar Says: People are like stained glass windows: They sparkle and shine when the sun is out, But when the darkness sets in, their true beauty is revealed only if there is a light shining from within. --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
