저녁보통

Baked Rice with Spinach

Name: Baked Rice with Spinach
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 8
Ingredients: sprays of nonstick vegetable spray; 1 package (10 ounce) frozen spinach, thawed; 1 cup brown rice, cooked; 2 tablespoons olive oil; 1 cup egg-white substitute, liquid; 3/4 cup mozzarella cheese, shredded fat-free; 1 cup fat-free milk; 1/2 medium onion, chopped; 1/2 teaspoon Worcestershire sauce; 1/4 teaspoon dried marjoram; 1/4 teaspoon dried thyme; 1/4 teaspoon dried rosemary

The vegetarian dish combines leafy greens and high fiber brown rice to make a wholesome side dish or a satisfying main dish.

45 min8 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 3/4 Cup

119

칼로리

10g

단백질

12g

탄수화물

지방

식이섬유

당류

182mg

나트륨

포화지방 1 g · 콜레스테롤 3 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

sprays of nonstick vegetable spray
frozen spinach, thawed
1 package (10 ounce)
brown rice, cooked
1 cup
olive oil
2 tablespoons · or cooking oil of choice
egg-white substitute, liquid
1 cup
mozzarella cheese, shredded fat-free
3/4 cup
fat-free milk
1 cup
onion, chopped
1/2 medium
Worcestershire sauce
1/2 teaspoon
dried marjoram
1/4 teaspoon
dried thyme
1/4 teaspoon
dried rosemary
1/4 teaspoon

조리법

1
Wash hands with soap and water.
2
Preheat oven to 350 °F.
3
Spray a 2-quart baking dish with vegetable oil spray.
4
Place thawed spinach in a colander and press to remove excess water.
5
Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
6
Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
7
Cut the casserole into eight squares and serve.

출처: USDA MyPlate Kitchen · Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables US Department of Health and Human Services National Heart, Lung, and Blood Institute

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