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Brazilian Rice

Brazilian Rice

102 Ratings
102 Ratings
Recipe Image
Makes: 8 servings
Total Cost: $$$$

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

Ingredients

  • 1 vegetable oil spray (non-stick)
  • 1 3/16 packages spinach (10 ounce, frozen, thawed)
  • 1 cup brown rice (cooked)
  • 2 tablespoons olive oil
  • 1 cup egg-white substitute (liquid)
  • 3/4 cup mozzarella cheese, fat-free (shredded)
  • 1 cup milk (fat-free)
  • 1/2 onion (medium, chopped)
  • 1/2 teaspoon Worcestershire sauce
  • 1/4 teaspoon marjoram (dried)
  • 1/4 teaspoon thyme (dried)
  • 1/4 teaspoon rosemary (dried)

Directions

1. Preheat oven to 350 degrees.
2. Spray a 2-quart baking dish with vegetable oil spray.
3. Place thawed spinach in a colander and press to remove excess water.
4. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
5. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
6. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
 

Notes

Learn more about:
- Spinach
- Onions

Source:

US Department of Health and Human Services
National Institutes of Health
National Heart, Lung and Blood Institute, Delicious Heart-Healthy Latino Recipes/Platillos latinos sabrosos y saludables

Nutrition Information

Serving Size: 3/4 Cup
Nutrients Amount
Total Calories 111
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 179 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 198 mg
Iron 1 mg
Potassium 233 mg
N/A - data is not available
Nutrients Amount
Total Calories 111
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 198 mg
Potassium 233 mg
Sodium 179 mg
Copper 98 mcg
Iron 1 mg
Magnesium 49 mg
Phosphorus 143 mg
Selenium 10 mcg
Zinc 1 mg
Vitamins
Vitamin A 230 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.5 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 181 mcg
Folate 48 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 1 mg
Choline 18 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Grains 1/2 ounces
Protein Foods 1/2 ounces
Dairy 1/2 cups

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