• prep: 40 min
  • cook: 35 min
  • total: 1 hr 15 min
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  • servings:
  • Summary

    A favorite from the Moosewood Cookbook - brown rice and spinach baked together with mushrooms and cheese.

    Ingredients

    • 4 cups cooked brown rice (a little less than 2 cups - cook for 30-35 minutes in a little more than 3 cups of water)
    • 2 tablespoons olive oil
    • 1 medium onion, diced
    • 8 oz cremini or white mushrooms, chopped
    • 2 cloves garlic, minced
    • 2 lbs. baby spinach, chopped
    • 1 tsp kosher or sea salt
    • 4 eggs, beaten
    • 1 cup skim milk
    • 1 cup grated cheddar or mozzarella cheese
    • ¼ cup chopped parsley
    • 2 tablespoons soy sauce (optional)
    • ¼ tsp nutmeg (freshly grated, if possible)
    • ¼ tsp cayenne pepper
    • ⅓ cup sunflower seeds
    • 2 tsp paprika

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 330 % Daily Value *
    • Total Fat: 13 g 20.74%
    • Saturated Fat: 4 g 18.56%
    • Trans Fat: 0 g %
    • Cholesterol: 93 mg 30.87%
    • Sodium: 820 mg 34.15%
    • Calcium: 279 mg 27.86%
    • Potassium: 245 mg 7.01%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 29.36%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 35 g %
    • Dietary Fiber: 5 g 21.19%
    • Sugar: 3 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 162.46%
    • Vitamin C 58.96%
    • Vitamin D 9.11%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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