Eat Smart  |  Posted 12.23.14

Spinach and Brown Rice Pie

Spinach and Brown Rice Pie

This tasty casserole has the flavors of the Greek dish spanakopita, but with less fat and less work. It can be served as a vegetarian entrée or as a side dish to a simple protein-based meal. Its Mediterranean flavors are a perfect match for grilled chicken or fish.

This recipe is a great way to use up lettuce leftover rice. To save time, you can also use precooked packaged or quick-cooking rice.

Makes 8-10 servings
Prep Time: 15 minutes or less
Total Time: 45 minutes or less

Ingredients

  • 2 eggs
  • 2 (10-ounce) packages frozen chopped spinach, thawed, squeezed of excess liquid, and patted dry
  • 3 scallions, thinly sliced
  • 2 cups cooked brown rice or 1 (8.8-ounce) package precooked brown rice
  • 1/2 cup crumbled feta cheese
  • 1/2 cup grated Parmesan cheese
  • salt and freshly ground pepper
  • 3 Tbsp butter
  • 3 Tbsp all-purpose flour
  • 1 2/3 cups low-fat milk

Instructions

  1. Preheat the oven to 350 degrees. Coat a pie plate with nonstick cooking spray.
  2. In a large bowl, beat the eggs. Add the spinach, scallions, rice, feta, and Parmesan cheese and stir well to combine. Sprinkle with salt and pepper.
  3. In a saucepan over low heat, melt the butter. Add the flour and cook until fully incorporated, stirring constantly. Gradually add the milk and bring to a light simmer for 3 to 5 minutes, or until thickened, stirring constantly. Pour the milk mixture over the spinach and stir well to combine. Transfer to the pie plate.
  4. Bake for 20 to 25 minutes, or until golden. Let cool for 5 minutes before serving.

Nutritional Information Per Serving: Calories 185; Total Fat 8 g; Total Carbohydrate 20 g; Dietary Fiber 3 g; Sugars 4 g; Protein 11 g; Sodium 260 mg

Source: What to Eat During Cancer Treatment, American Cancer Society