Capture some of the best flavors of Greece—spinach, tomatoes, oregano, garlic, and feta—in this family-pleasing vegetarian casserole.

　　

Ingredients

serves 4, 1 3/4 cups per serving

　　Cooking spray

　　1 1/2 cups uncooked instant brown rice

　　1/2 cup chopped onion

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　2 14.5-ounce cans no-salt-added diced tomatoes, undrained

　　1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry

　　8 ounces frozen soy crumbles (2 cups)

　　1 teaspoon dried Italian seasoning, crumbled

　　1 teaspoon dried oregano, crumbled

　　1/4 teaspoon pepper

　　3 tablespoons crumbled low-fat feta

　　

Step 1

Preheat the oven to 350°F. Lightly spray an 11 x 7 x 1 1/2-inch glass baking dish and a medium saucepan with cooking spray.

　　

Step 2

Prepare the rice using the package directions, omitting the salt and margarine.

　　

Step 3

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.

　　

Step 4

Stir in the remaining ingredients except the feta. Cook, covered, until the mixture comes to a boil, about 2 minutes. Reduce the heat to low and cook, covered, for 5 minutes.

　　

Step 5

Spread the rice in the baking dish. Spread the spinach mixture over the rice.

　　

Step 6

Bake, covered, for 30 minutes, or until heated through. Sprinkle with the feta. Bake, uncovered, for 5 minutes, or until the cheese is warm.

　　

Time-Saver

Step 7

The night before you will be making this casserole, place the package of frozen spinach on a plate and refrigerate it. It will be thawed and ready to drain the next day.

　　

Cook’s Tip

Step 8

No-salt-added diced tomatoes may be a little more difficult to find than no-salt-added whole tomatoes. If so, purchase the whole ones and pour them into a small bowl. Using kitchen shears, snip the tomatoes into bite-size pieces, then use them, and any collected liquid, as you would diced tomatoes. Alternatively, wait until the whole tomatoes are softened from cooking, then break them into small pieces with the stirring spoon.

　　

nutrition information

Step 9

(Per Serving)

　　

Step 10

Calories: 268

　　

Step 11

Total Fat: 2.0g

　　

Step 12

Saturated: 0.5g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 0.5g

　　

Step 15

Monounsaturated: 0.5g

　　

Step 16

Cholesterol: 3mg

　　

Step 17

Sodium: 431mg

　　

Step 18

Carbohydrates: 45g

　　

Step 19

Fiber: 10g

　　

Step 20

Sugars: 8g

　　

Step 21

Protein: 21g

　　

Step 22

Dietary Exchanges

　　

Step 23

2 Starch

　　

Step 24

3 Vegetable

　　

Step 25

1 1/2 Very Lean Meat

　　American Heart Association Quick & Easy Meals