Skinny Spinach and Rice Casserole

Gluten Free
Very Healthy
Health score
69%
Skinny Spinach and Rice Casserole
60 min.
8
181kcal

Suggestions


Are you looking for a delicious and healthy side dish that will impress your family and friends? Look no further than this Skinny Spinach and Rice Casserole! With a health score of 69, this gluten-free recipe is not only very healthy but also packed with flavor and nutrients. Perfect for any occasion, whether as a starter, antipasti, or a satisfying snack, this casserole is sure to become a favorite at your dinner table.

Ready in just 60 minutes, this dish serves eight, making it ideal for gatherings or meal prep for the week ahead. Each serving contains only 181 calories, allowing you to indulge without the guilt. The combination of vibrant vegetables like carrots, celery, and spinach, along with the savory flavors of ham and cheese, creates a delightful medley that is both comforting and nutritious.

What sets this casserole apart is its use of 98% fat-free cream of mushroom soup and reduced-fat Cheddar cheese, ensuring you can enjoy a creamy texture without compromising on health. The addition of Italian seasoning and pepper elevates the flavor profile, making every bite a burst of deliciousness. So, gather your ingredients and get ready to whip up this delightful Skinny Spinach and Rice Casserole that everyone will love!

Ingredients

  • teaspoons olive oil 
  • 1.5 cups carrots chopped
  • 0.7 cup celery chopped
  • 0.5 cup onion chopped
  • clove garlic finely chopped
  • 1.8 cups water 
  • 10.8 oz cream of mushroom soup fat-free 98% canned
  • 18 oz spinach frozen thawed drained chopped
  • 1.5 cups quick-cooking brown rice instant uncooked
  • teaspoon seasoning italian
  • 0.5 teaspoon pepper 
  • cup finely-chopped ham diced cooked
  • oz cheddar cheese shredded reduced-fat
  • 0.3 cup parmesan cheese grated

Equipment

  • sauce pan
  • oven
  • baking pan
  • aluminum foil
  • glass baking pan

Directions

  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  2. In 3-quart saucepan, heat oil over medium-high heat.
  3. Add carrots, celery, onion and garlic; cook 5 minutes, stirring occasionally.
  4. Add water and soup; heat to boiling.
  5. Add spinach, rice, Italian seasoning and pepper; return to boiling.
  6. Remove from heat; stir in ham, 1/4 cup of the Cheddar cheese and the Parmesan cheese.
  7. Spread in baking dish. Cover with foil.
  8. Bake 30 to 35 minutes or until bubbly.
  9. Sprinkle with remaining 1/2 cup Cheddar cheese.
  10. Let stand uncovered 5 minutes or until cheese is melted.

Nutrition Facts

Calories181kcal
Protein25.93%
Fat25.5%
Carbs48.57%

Properties

Glycemic Index
21.6
Glycemic Load
1.06
Inflammation Score
-10
Nutrition Score
22.574782503688%

Flavonoids

Apigenin
0.24mg
Luteolin
0.12mg
Isorhamnetin
0.5mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
2.12mg

Nutrients percent of daily need

Calories:181kcal
9.05%
Fat:5.22g
8.04%
Saturated Fat:1.85g
11.58%
Carbohydrates:22.39g
7.46%
Net Carbohydrates:19.04g
6.92%
Sugar:2.17g
2.41%
Cholesterol:17.17mg
5.72%
Sodium:628.25mg
27.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.95g
23.91%
Vitamin K:245.46µg
233.77%
Vitamin A:11581.03IU
231.62%
Manganese:0.82mg
41.13%
Folate:151.4µg
37.85%
Selenium:15.44µg
22.05%
Vitamin B1:0.32mg
21.16%
Phosphorus:188.3mg
18.83%
Calcium:180.32mg
18.03%
Magnesium:64.83mg
16.21%
Iron:2.89mg
16.07%
Vitamin B2:0.26mg
15.38%
Vitamin E:2.25mg
15.02%
Fiber:3.35g
13.42%
Vitamin B3:2.6mg
12.98%
Potassium:445.12mg
12.72%
Vitamin B6:0.25mg
12.35%
Copper:0.25mg
12.32%
Zinc:1.75mg
11.69%
Vitamin C:9.34mg
11.32%
Vitamin B12:0.35µg
5.91%
Vitamin B5:0.46mg
4.6%