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  • Brazilian Rice Casserole

A fruit salad would be a great complement to this dish.

Recipe Source: Delicious Heart Healthy Latino Recipes


  • Nonstick cooking spray

  • 2 boxes (12 oz each) frozen spinach, thawed

  • 1 C cooked brown rice

  • 2 Tbsp olive oil

  • 1 C liquid egg substitute

  • ¾ C fat-free shredded mozzarella cheese

  • 1 C fat-free (skim) milk

  • ½ medium onion, chopped

  • ½ Tbsp low-sodium Worcestershire sauce

  • ¼ tsp dried marjoram

  • ¼ tsp dried thyme

  • ¼ tsp dried rosemary

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
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    Preheat oven to 350 °F.

  • 2
    Spray a 2-quart baking dish with nonstick cooking 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.

  • 5
    Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.

  • 6
    Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.

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