-
1
Preheat the oven to 350F.
-
2
Lightly spray an 11 x 7 x 1 1/2-inch glass baking dish and a medium saucepan with cooking spray.
-
3
Prepare the rice using the package directions, omitting the salt and margarine.
-
4
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.
-
5
Stir in the remaining ingredients except the feta.
-
6
Cook, covered, until the mixture comes to a boil, about 2 minutes.
-
7
Reduce the heat to low and cook, covered, for 5 minutes.
-
8
Spread the rice in the baking dish.
-
9
Spread the spinach mixture over the rice.
-
10
Bake, covered, for 30 minutes, or until heated through.
-
11
Sprinkle with the feta.
-
12
Bake, uncovered, for 5 minutes, or until the cheese is warm.
-
13
The night before you will be making this casserole, place the package of frozen spinach on a plate and refrigerate it.
-
14
It will be thawed and ready to drain the next day.
-
15
No-salt-added diced tomatoes may be a little more difficult to find than no-salt-added whole tomatoes.
-
16
If so, purchase the whole ones and pour them into a small bowl.
-
17
Using kitchen shears, snip the tomatoes into bite-size pieces, then use them, and any collected liquid, as you would diced tomatoes.
-
18
Alternatively, wait until the whole tomatoes are softened from cooking, then break them into small pieces with the stirring spoon.
-
19
(Per Serving)
-
20
Calories: 268
-
21
Total Fat: 2.0g
-
22
Saturated: 0.5g
-
23
Trans: 0.0g
-
24
Polyunsaturated: 0.5g
-
25
Monounsaturated: 0.5g
-
26
Cholesterol: 3mg
-
27
Sodium: 431mg
-
28
Carbohydrates: 45g
-
29
Fiber: 10g
-
30
Sugars: 8g
-
31
Protein: 21g
-
32
Dietary Exchanges
-
33
2 Starch
-
34
3 Vegetable
-
35
1 1/2 Very Lean Meat
