Spinach-Rice Casserole


1 cup onion, chopped
2 cloves garlic, minced
3 tablespoons butter or margarine
1 pound fresh spinach (or other greens such as bok choy, Swiss chard or kale), chopped
4 eggs, beaten
4 cups cooked brown or white rice
1 cup fat-free (skim) milk
1 1/2 cups low-fat cheese, shredded
2 tablespoons lite soy sauce
Black pepper to taste


  1. Sauté onions and garlic in butter or margarine over medium heat. When onions are soft, add spinach. Cook 2 minutes or until wilted.
  2. Combine all ingredients and mix well. Spread into a well greased casserole dish and cover.
  3. Bake at 350°F for 35 minutes.
  4. Remove cover and bake 10 minutes.

Makes 12 servings

Nutrition Facts
Serving Size 1 serving(s) (177g)

Amount Per Serving

Calories 203

Calories from Fat 89

% Daily Value

Total Fat 9.9g


Saturated Fat 5.5g


Trans Fat 0.1g


Cholesterol 84.9mg


Sodium 444.0mg


Total Carbohydrate 19.4g


Dietary Fiber 2.3g


Sugars 2.2g


Protein 9.6g

Vitamin A 78%

Calcium 19%

Vitamin C 20%

Iron 10%