Greek-Style Brown Rice Casserole

• Cooking spray
• 1 1/2 cups uncooked instant brown rice
• 1/2 cup chopped onion
• 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced
• 2 14.5-ounce cans no-salt-added diced tomatoes, undrained
• 1 10-ounce package frozen chopped spinach, thawed, drained well, and squeezed dry
• 8 ounces frozen soy crumbles (2 cups)
• 1 teaspoon dried Italian seasoning, crumbled
• 1 teaspoon dried oregano, crumbled
• 1/4 teaspoon pepper
• 3 tablespoons crumbled low-fat feta

1. Preheat the oven to 350F.
2. Lightly spray an 11 x 7 x 1 1/2-inch glass baking dish and a medium saucepan with cooking spray.
3. Prepare the rice using the package directions, omitting the salt and margarine.
4. Meanwhile, in the prepared medium saucepan, cook the onion and garlic over medium-high heat for about 3 minutes, or until the onion is soft, stirring frequently.
5. Stir in the remaining ingredients except the feta.
6. Cook, covered, until the mixture comes to a boil, about 2 minutes.
7. Reduce the heat to low and cook, covered, for 5 minutes.
8. Spread the rice in the baking dish.
9. Spread the spinach mixture over the rice.
10. Bake, covered, for 30 minutes, or until heated through.
11. Sprinkle with the feta.
12. Bake, uncovered, for 5 minutes, or until the cheese is warm.
13. The night before you will be making this casserole, place the package of frozen spinach on a plate and refrigerate it.
14. It will be thawed and ready to drain the next day.
15. No-salt-added diced tomatoes may be a little more difficult to find than no-salt-added whole tomatoes.
16. If so, purchase the whole ones and pour them into a small bowl.
17. Using kitchen shears, snip the tomatoes into bite-size pieces, then use them, and any collected liquid, as you would diced tomatoes.
18. Alternatively, wait until the whole tomatoes are softened from cooking, then break them into small pieces with the stirring spoon.
19. (Per Serving)
20. Calories: 268
21. Total Fat: 2.0g
22. Saturated: 0.5g
23. Trans: 0.0g
24. Polyunsaturated: 0.5g
25. Monounsaturated: 0.5g
26. Cholesterol: 3mg
27. Sodium: 431mg
28. Carbohydrates: 45g
29. Fiber: 10g
30. Sugars: 8g
31. Protein: 21g
32. Dietary Exchanges
33. 2 Starch
34. 3 Vegetable
35. 1 1/2 Very Lean Meat

cooking spray, brown rice, onion, garlic, salt, well, soy crumbles, italian seasoning, oregano, pepper, feta

Taken from www.epicurious.com/recipes/food/views/greek-style-brown-rice-casserole-375720 (may not work)