Spinach and Rice Casserole

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Preparation time: 45 minutes
Cooking time: 30 minutes

Difficulty: Medium - experience needed
Serves: 4


1 medium onion, finely chopped
1 medium red bell pepper, diced
1 garlic clove, minced
1 tbsp. chicken broth
2 egg whites
1/3 cup skim milk
1/8 tsp black pepper
1/8 tsp dried basil
2 cups fresh spinach, cooked and drained
3 cups cooked rice


1) preheat oven to 350*
2)In amedium saucepan, cook onion, red bell pepper and garlic in broth over medium heat, about 5 minutes or until tender, set aside
3)combine egg whites, milk, black pepper, and basil to egg white mixture; stir well
4)add spinach, rice and cooked vegetables to egg white mixture, mix well
5) Coat 1-quart casserole dish with nonstick cook spray. Spoon mixture into casserole
6)Bake, covered, 30 to 35 minutes or until heated through


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