Skinny Spinach and Rice Casserole

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

Suggestions


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. Perfect for any occasion, whether it’s a cozy family dinner or a festive gathering, this casserole is sure to be a hit.

Imagine a warm, comforting dish filled with vibrant vegetables like carrots, celery, and spinach, all combined with tender brown rice and savory ham. The creamy texture from the 98% fat-free cream of mushroom soup adds richness without the guilt, making it a fantastic choice for those looking to maintain a balanced diet. Plus, the sprinkle of reduced-fat Cheddar and Parmesan cheese on top creates a delightful golden crust that will have everyone coming back for seconds!

Ready in just 60 minutes and serving up to 8 people, this casserole is not only easy to prepare but also a great way to sneak in some extra veggies into your meals. Whether you serve it as a side dish, antipasti, or even a snack, this Skinny Spinach and Rice Casserole is a versatile addition to your recipe collection. So gather your ingredients and get ready to enjoy a wholesome, satisfying dish that everyone will love!

Ingredients

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

Equipment

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

Directions

  1. Heat oven to 350F. 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:11581.04IU
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%