Quantcast

Brazilian rice - KOAM TV 7

Brazilian rice

Source: National Institutes of Health

Nonstick vegetable oil spray
2 12-ounce boxes of frozen spinach, thawed
1 cup cooked brown rice
2 tablespoons olive oil
1 cup liquid egg-white substitute
¾ cup shredded fat-free
Mozzarella cheese
1 cup fat-free milk
½ medium onion, chopped
½ tablespoon low-sodium
Worcestershire sauce
¼ teaspoon dried marjoram
¼ teaspoon dried thyme
¼ teaspoon dried rosemary

  1. Preheat oven to 350 °F.
  2. Spray a 2-quart baking dish with vegetable oil spray.
  3. Place thawed spinach in a colander and press to remove excess water.
  4. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
  5. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.

 


Yield: 8 servings

Serving size: ¾ cup

Calories: 137
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 6 mg
Sodium: 186 mg
Total Fiber: 3 g
Protein: 10 g
Carbohydrates: 12 g
Potassium: 309 mg

 

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Cajun Corn and Bacon Maque Choux

    Cajun Corn and Bacon Maque Choux

    Tuesday, July 18 2017 4:15 PM EDT2017-07-18 20:15:26 GMT
    6 ears corn, husked and cleaned 2 tablespoons vegetable oil 1 large onion, thinly sliced 1 cup green bell pepper, chopped 1 large fresh tomato, chopped 1/4 cup milk salt to taste Cayenne pepper 1/4 cup chopped green onions 8 strips crisply cooked bacon, crumbled Cut corn off the cobs by thinly slicing across the tops of the kernels; place in a medium bowl. Cut across the kernels again to release milk from the corn, add milk to bowl. Set aside. Heat the oil in a large...More >>
    6 ears corn, husked and cleaned 2 tablespoons vegetable oil 1 large onion, thinly sliced 1 cup green bell pepper, chopped 1 large fresh tomato, chopped 1/4 cup milk salt to taste Cayenne pepper 1/4 cup chopped green onions 8 strips crisply cooked bacon, crumbled Cut corn off the cobs by thinly slicing across the tops of the kernels; place in a medium bowl. Cut across the kernels again to release milk from the corn, add milk to bowl. Set aside. Heat the oil in a large...More >>
  • Cherry Bars

    Cherry Bars

    Tuesday, July 11 2017 5:16 PM EDT2017-07-11 21:16:31 GMT

    1 cup margarine 1 cup granulated sugar ½ brown sugar 2 eggs 1 teaspoon vanilla 2 cups soy flour blend 1 teaspoon baking powder 1 cup dried cherries 1 cup vanilla yogurt baking chips Combine in large bowl margarine and sugars and cream until well blended. Add eggs one at a time and vanilla. Sift together soy flour blend and baking powder; add gradually to creamed mixture. Stir in dried cherries and yogurt chips. Spread mixture into greased 15 x 10 x 1-inch baking pan....

    More >>

    1 cup margarine 1 cup granulated sugar ½ brown sugar 2 eggs 1 teaspoon vanilla 2 cups soy flour blend 1 teaspoon baking powder 1 cup dried cherries 1 cup vanilla yogurt baking chips Combine in large bowl margarine and sugars and cream until well blended. Add eggs one at a time and vanilla. Sift together soy flour blend and baking powder; add gradually to creamed mixture. Stir in dried cherries and yogurt chips. Spread mixture into greased 15 x 10 x 1-inch baking pan....

    More >>
  • Zucchini Boat

    Zucchini Boat

    Tuesday, June 27 2017 4:36 PM EDT2017-06-27 20:36:42 GMT

    Cook time Total time 30 mins 30 mins Ingredients · non-stick spray · 6 medium zucchinis · 1 sweet onion, diced · 1 pound ground meat · 2 cups marinara sauce · 1-2 cups favorite shredded cheese Instructions 1. Preheat your oven to 400 degrees F. While the oven heats, slice zucchini lengthwise, trimming the vine end off. 2. Scoop out the center of your zucchini. melon baller works great 3. After they're hollowed out, invert the zucc...

    More >>

    Cook time Total time 30 mins 30 mins Ingredients · non-stick spray · 6 medium zucchinis · 1 sweet onion, diced · 1 pound ground meat · 2 cups marinara sauce · 1-2 cups favorite shredded cheese Instructions 1. Preheat your oven to 400 degrees F. While the oven heats, slice zucchini lengthwise, trimming the vine end off. 2. Scoop out the center of your zucchini. melon baller works great 3. After they're hollowed out, invert the zucc...

    More >>

EMAIL SIGNUP

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2017 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.