Spinach And Rice Casserole
|Long grain white rice||1 Cup (16 tbs)|
|Diced onions||1⁄2 Cup (8 tbs)|
|Sliced scallions||2 Tablespoon|
|Chopped dill||1 Tablespoon|
|Chopped parsley||1 Tablespoon|
|Canola oil||2 Teaspoon|
|Grated lemon rind||1 Teaspoon|
|Ground black pepper||1⁄8 Teaspoon|
|Lightly packed chopped fresh spinach||4 Cup (64 tbs)|
|Defatted chicken stock||2 Cup (32 tbs)|
In a medium bowl, combine the rice, onions, scallions, dill, parsley, oil, lemon rind, and pepper; mix well.
Coat an 8 cup casserole dish with nonstick spray.
Place one third of the spinach on the bottom; spoon half of the rice mixture over the spinach.
Repeat, using the remaining spinach and rice (ending with spinach).In a medium saucepan, bring the stock to a boil over high heat.
Pour the boiling stock over the casserole mixture, cover and bake at 350Â°F for 30 to 35 minutes, or until the rice is tender and the liquid has been absorbed.
Calories 180 Calories from Fat 22
% Daily Value*
Total Fat 3 g3.9%
Saturated Fat 0.29 g1.5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 261.7 mg10.9%
Total Carbohydrates 33 g10.8%
Dietary Fiber 4.6 g18.3%
Sugars 1.4 g
Protein 9 g17.7%
Vitamin A 312.2% Vitamin C 91.3%
Calcium 21.6% Iron 30%
*Based on a 2000 Calorie diet