• Spinach, Ham and Rice Casserole

    April 1st, 2013adminDinner, Lunch

    A whole quarter of this casserole is yours for under 400 calories ! And it is so very flavorful. I used to do a version of this with a can of cream soup as well, but let me tell you, you don’t even miss it and without the extra calories, there’s a big old portion with my name on it :)

    Trim the serving size by ½ and you have a great side dish or appetizer for just 195 calories.

    Spinach, Ham and Rice Casserole

    Spinach, Ham and Rice Casserole

    4 servings
    390 calories per serving

    2 10 oz. packages frozen chopped spinach, thawed and squeezed dry
    2 c cooked brown or white rice
    2/3 c skim milk
    ½ c Egg Beaters
    1 c grated low fat cheddar cheese (or parmesan, or gruyere, or swiss – whatever low fat cheese you like)
    Salt and pepper to taste
    1 T oil
    1 medium onion, chopped
    2 garlic cloves, minced
    ½ c fat free chicken broth
    ½ pound lean ham, chopped

    Preheat oven to 375 degrees. Mix spinach, rice, milk, eggs, ¾ c cheese, salt and pepper. Heat oil in a skillet and cook onion with salt and pepper until onion begins to brown, about 8-10 minutes. During the last 2 minutes, add the garlic, then add broth and cook 4-5 minutes or so then add ham and cook until warm. Combine the 2 mixes and place in a baking dish and top with the remaining cheese and bake uncovered ½ hour.

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