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Brazilian Rice

Brazilian Rice

107 Ratings
107 Ratings
Recipe Image
Brazilian Rice
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

  • 2 sprays of nonstick vegetable spray
  • 1 package 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. 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.

Notes

This casserole can be prepared 1 day in advance and refrigerated.

Learn more about:

Source:

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

Nutrition Information

Serving Size: 3/4 Cup
Nutrients Amount
Total Calories 109
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 174 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 190 mg
Iron 1 mg
Potassium 217 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 109
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 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 190 mg
Potassium 217 mg
Sodium 174 mg
Copper 90 mcg
Iron 1 mg
Magnesium 44 mg
Phosphorus 141 mg
Selenium 10 mcg
Zinc 1 mg
Vitamins
Vitamin A 197 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.5 mg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 151 mcg
Folate 41 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 1 mg
Choline 17 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

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

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025