Beef: Beef Casserole with Spinach and Rice

posted by Schmitty 03-28-101 1:21 PM

Beef Casserole with Spinach and Rice

vegetable cooking spray
1 pound ground round
2 cup celery, thinly sliced
2 cup onion chopped
1 pkg (10 ounces) spinach cooked and drained
1 cup long grain rice w/o salt
3 egg whites, slightly beaten
1/4 tsp garlic powder or more to taste
1/4 tsp pepper dried or more to taste
2 cup 2 ounces lo fat cheddar cheese shredded
2 tsp dry thyme
sweet red pepper rings (optional)

Preheat oven to 350 degrees.

Spray a large nonstick skillet with vegetable cooking spray. Add ground round, celery and onion. Cook over med heat til browned stirring to crumble meat. Drain well; pat dry with paper towels

In medium bowl, combine meat mixture, spinach, cooked rice, egg whites, garlic powder, thyme and pepper; mix well.

Spray a 2 qt baking dish with vegetable spray and place mixture in dish. Bake uncovered for 20 minutes. Top with cheese and bake uncovered 5 minutes or til cheese melts.

Garnish with pepper rings if desired.

Makes 6 servings.

Diet exchanges 2 lean meat, 1 veg, 2 starch 221 calories, 5 g fat, 2 g sat fat, 51 mg cholesterol, 145 mg sodium. 20 g protein.

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