Greek-Style Brown Rice Casserole

Preparation

1. Step 1

   Preheat the oven to 350°F. Lightly spray an 11 x 7 x 1 1/2-inch glass baking dish and a medium saucepan with cooking spray.

   Step 2

   Prepare the rice using the package directions, omitting the salt and margarine.

   Step 3

   Meanwhile, in the prepared medium saucepan, cook the onion and garlic over medium-high heat for about 3 minutes, or until the onion is soft, stirring frequently.

   Step 4

   Stir in the remaining ingredients except the feta. Cook, covered, until the mixture comes to a boil, about 2 minutes. Reduce the heat to low and cook, covered, for 5 minutes.

   Step 5

   Spread the rice in the baking dish. Spread the spinach mixture over the rice.

   Step 6

   Bake, covered, for 30 minutes, or until heated through. Sprinkle with the feta. Bake, uncovered, for 5 minutes, or until the cheese is warm.

2. Time-Saver

   Step 7

   The night before you will be making this casserole, place the package of frozen spinach on a plate and refrigerate it. It will be thawed and ready to drain the next day.

3. Cook’s Tip

   Step 8

   No-salt-added diced tomatoes may be a little more difficult to find than no-salt-added whole tomatoes. If so, purchase the whole ones and pour them into a small bowl. Using kitchen shears, snip the tomatoes into bite-size pieces, then use them, and any collected liquid, as you would diced tomatoes. Alternatively, wait until the whole tomatoes are softened from cooking, then break them into small pieces with the stirring spoon.

4. nutrition information

   Step 9

   (Per Serving)

   Step 10

   Calories: 268

   Step 11

   Total Fat: 2.0g

   Step 12

   Saturated: 0.5g

   Step 13

   Trans: 0.0g

   Step 14

   Polyunsaturated: 0.5g

   Step 15

   Monounsaturated: 0.5g

   Step 16

   Cholesterol: 3mg

   Step 17

   Sodium: 431mg

   Step 18

   Carbohydrates: 45g

   Step 19

   Fiber: 10g

   Step 20

   Sugars: 8g

   Step 21

   Protein: 21g

   Step 22

   Dietary Exchanges

   Step 23

   2 Starch

   Step 24

   3 Vegetable

   Step 25

   1 1/2 Very Lean Meat