Healthified Spinach and Rice Casserole

By Ms. Lizz

Ingredients
  • 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 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

Directions
  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.

  2. 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.

  3. 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 Facts

Servings
8
1 Serving
Calories 220 (Calories from Fat 70)
Total Fat 8g
Saturated Fat 2.5 g
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.
Exchanges
1 oz-equivalents Meat & Beans
1/2 c Vegetables
1/2 c Dairy
1 tsp Fats & Oils

dinner main dish bake gluten free calcium ham b vitamins vitamin d

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