Greek-Style Brown Rice Casserole

Name: Greek-Style Brown Rice Casserole
Yield: serves 4, 1 3/4 cups per serving
Ingredients: Cooking spray; 1 1/2 cups uncooked instant brown rice; 1/2 cup chopped onion; 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced; 2 14.5-ounce cans no-salt-added diced tomatoes, undrained; 1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry; 8 ounces frozen soy crumbles (2 cups); 1 teaspoon dried Italian seasoning, crumbled; 1 teaspoon dried oregano, crumbled; 1/4 teaspoon pepper; 3 tablespoons crumbled low-fat feta

December 9, 2011

Capture some of the best flavors of Greece—spinach, tomatoes, oregano, garlic, and feta—in this family-pleasing vegetarian casserole.

Recipe information

Yield
serves 4, 1 3/4 cups per serving

Ingredients

Cooking spray

1 1/2 cups uncooked instant brown rice

1/2 cup chopped onion

1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

2 14.5-ounce cans no-salt-added diced tomatoes, undrained

1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry

8 ounces frozen soy crumbles (2 cups)

1 teaspoon dried Italian seasoning, crumbled

1 teaspoon dried oregano, crumbled

1/4 teaspoon pepper

3 tablespoons crumbled low-fat feta

Preparation

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.
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.
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.
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

American Heart Association Quick & Easy Meals

TagsCasserole Greek European Spinach Leafy Greens Vegetable Canned Tomato Tomato Brown Rice Rice Rice & Grains Feta Cheese Dairy Main Dinner Gluten Free Nut Free Vegetarian Easy Oven Bake Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Time-Saver

Step 7

Cook’s Tip

Step 8

nutrition information

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Step 20

Step 21

Step 22

Step 23

Step 24

Step 25

Recipe notes