Spinach and Brown Rice Casserole

By Jane E. Brody

Total Time
40 minutes
Rating
4(51)
Notes
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Featured in: AN EDUCATIONAL CAMPAIGN FOR 'HEART-HEALTHY' MEALS

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Ingredients

Yield:8 servings; an 8-ounce serving has about 210 calories
  • 1tablespoon oil
  • 1large onion, chopped
  • 2cups mushrooms, sliced
  • 1clove garlic
  • 1egg
  • 1tablespoon whole-wheat flour
  • 2cups low-fat cottage cheese
  • 10ounces frozen chopped spinach, drained
  • 3cups cooked brown rice
  • Freshly ground black pepper
  • ½teaspoon dried thyme
  • 2tablespoons Parmesan cheese
  • 2tablespoons sunflower seeds
Ingredient Substitution Guide
Nutritional analysis per serving (8 servings)

189 calories; 5 grams fat; 2 grams saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 1 gram polyunsaturated fat; 25 grams carbohydrates; 3 grams dietary fiber; 4 grams sugars; 11 grams protein; 240 milligrams sodium

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Preparation

  1. Step 1

    Preheat oven to 375 degrees.

  2. Step 2

    Heat oil in Dutch oven, and saute onion, mushrooms and garlic until tender.

  3. Step 3

    In a small bowl, mix egg, flour and cottage cheese. Add to sauteed vegetables, along with the spinach. Stir in rice, pepper, thyme and 1 tablespoon Parmesan cheese.

  4. Step 4

    Turn into a greased 12-by-8-inch baking dish, and top with sunflower seeds and remaining Parmesan cheese.

  5. Step 5

    Bake for at least 30 minutes.

Ratings

4 out of 5
51 user ratings
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Cooking Notes

Kevyn Cundiff

Good with Kale.

Peggy

Substituted broccoli for spinach, 5 medium shallots for onion, Romano for parmesan. Added shredded carrots and cabbage (packaged cole slaw mix). Baked for 45 minutes. The concept is positively delicious, everyone loved this.

Marian

Top with shredded sharp cheddar and fried onion rings. Mushrooms optional. Use two packs of frozen chopped spinach, thawed and drained.

Sylvia

Made this a few times..good! It's actually a kind of kugel.

Peggy

Substituted broccoli for spinach, 5 medium shallots for onion, Romano for parmesan. Added shredded carrots and cabbage (packaged cole slaw mix). Baked for 45 minutes. The concept is positively delicious, everyone loved this.

Susan

Where does the tablespoon of whole wheat flour go?

Sylvia

In Step 3, with egg and cottage cheese.

Bellaverdi

Prepared as written, though added a bit more Parmesan. It was a very tasty one-dish meal. The mix before baking tasted bland, but things melded nicely with cooking.

Linda

A very good recipe and satisfying. I used Swiss chard instead of spinach and skipped the cottage cheese. Added a few more sunflower seeds and one-half cup of parmesan cheese before placing it in the pan. I also added a little cayenne pepper. Sprinkled the top with sunflower seeds and a little more parmesan.

Kevyn Cundiff

Good with Kale.

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