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Feta Spinach Rice Bake




Source of Recipe


Elaine C


List of Ingredients




2 cups fat-free chicken broth or vegetable broth
1 cup brown rice (can use instant)
1 onion, chopped
1 red bell pepper, chopped
2 packages frozen chopped spinach (10 ounces each), thawed and squeezed dry
4 ounces feta cheese, finely chopped
1 cup 1% milk
3 egg whites, lightly beaten
1/4 cup freshly grated Parmesan cheese (1 ounce)

Recipe



In a medium saucepan over high heat, bring the broth to a boil. Stir in the rice, reduce the heat to medium-low, cover, and simmer for 35 minutes, or until tender and the broth is absorbed. Remove from the heat and fluff the rice with a fork.

Preheat the oven to 375°F. Coat a 2 1/2-quart shallow baking dish with nonstick spray.

Coat a large nonstick skillet with nonstick spray and warm over medium-high heat. Add the onion and pepper and cook, stirring, for 5 minutes, or until tender. Remove from the heat. Stir in the spinach, feta, and rice. Spoon into the prepared baking dish and spread evenly.

In a medium bowl, mix together the milk and egg whites. Pour evenly over the spinach mixture. Sprinkle with the Parmesan.

Cover with foil and bake for 30 minutes, or until set and bubbling around the edges.

Makes 6 servings. Per serving: 246 calories, 15 g protein, 33 g carbohydrates, 7 g fat, 4 g saturated fat, 22 mg cholesterol, 522 mg sodium, 4 g fiber.