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Healthified Spinach and Rice Casserole

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72% less sat fat • 43% fewer calories • 61% less fat than the original recipe. A favorite casserole gets a star makeover. Substituting brown rice for white provides whole-grain benefits while reduced fat ingredients trim the fat but keep the flavor.

  • Prep Time 20 min
  • Total Time 60 min
  • Servings 8

Ingredients

2
teaspoons olive oil
3
medium carrots, chopped (1 1/2 cups)
2/3
cup chopped celery
1
medium onion, chopped (1/2 cup)
1
clove garlic, finely chopped
1 3/4
cups water
1
can (10 3/4 oz) condensed 98% fat-free cream of mushroom soup
2
boxes (9 oz each) Green Giant® frozen chopped spinach, thawed, drained
1 1/2
cups uncooked instant brown rice
1
teaspoon Italian seasoning
1/2
teaspoon pepper
1
cup diced cooked ham
3/4
cup shredded reduced-fat Cheddar cheese (3 oz)
1/4
cup grated Parmesan cheese

Directions

  • 1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  • 2 In 3-quart saucepan, heat oil over medium-high heat. Add carrots, celery, onion and garlic; cook 5 minutes, stirring occasionally. Add water and soup; heat to boiling. Add spinach, rice, Italian seasoning and pepper; return to boiling. Remove from heat; stir in ham, 1/4 cup of the Cheddar cheese and the Parmesan cheese. Spread in baking dish. Cover with foil.
  • 3 Bake 30 to 35 minutes or until bubbly. Sprinkle with remaining 1/2 cup Cheddar cheese. Let stand uncovered 5 minutes or until cheese is melted.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 170
  • Fat Reduced By 13g
  • Saturated Fat Reduced By 6 1/2g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
3g,
3%
Trans Fat
0g
0%
),
Cholesterol
20mg
20%;
Sodium
610mg
610%;
Total Carbohydrate
36g
36%
(Dietary Fiber
6g
6%
  Sugars
3g
3%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
190%;
Vitamin C
4%;
Calcium
25%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1/4 cup margarine, melted 2 teaspoons olive oil
2 cans (10 3/4 oz each) condensed 98% fat-free cream of mushroom soup 3 medium carrots, chopped (1 1/2 cups)
2 cups uncooked instant white rice 1 clove garlic, finely chopped
2 cups diced cooked ham 1 3/4 cups water
2 cups shredded Cheddar cheese (8 oz) 1 can (10 3/4 oz) condensed 98% fat-free cream of mushroom soup
1 1/2 cups uncooked instant brown rice
1 teaspoon Italian seasoning
1/2 teaspoon pepper
1 cup diced cooked ham
3/4 cup shredded reduced-fat Cheddar cheese (3 oz)
1/4 cup grated Parmesan cheese
Nutritional Highlights
Calories
 
 
390 (before)
220 (after)
Dietary Fiber
 
 
2 g (before)
3 g (after)
Saturated Fat
 
 
9 g (before)
2 1/2 g (after)
Total Fat
 
 
21 g (before)
8 g (after)
Vitamin A (%DV)
 
 
110 (before)
180 (after)

Did You Know?

Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

Look for prepackaged diced cooked ham near the cooked meats in the grocery store.

For this recipe, be sure to use instant brown rice. Regular brown rice requires a different amount of liquid and takes longer to cook.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
3g,
3%
Trans Fat
0g
0%
),
Cholesterol
20mg
20%;
Sodium
610mg
610%;
Total Carbohydrate
36g
36%
(Dietary Fiber
6g
6%
  Sugars
3g
3%
),
Protein
13g
13%
;
% Daily Value*:
Vitamin A
190%;
Vitamin C
4%;
Calcium
25%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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