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Greek Chicken and Spinach Rice Casserole


Greek Chicken and Spinach Rice Casserole

Greek Chicken and Spinach Rice Casserole

Yield

Makes 4 servings

Ingredients

Nonstick cooking spray
1 cup finely chopped yellow onion
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 cup uncooked quick-cooking brown rice
1 cup water
1/4 teaspoon salt
1/8 teaspoon ground red pepper
3/4 pound chicken tenders
2 teaspoons dried Greek seasoning (oregano, rosemary and sage mixture)
1/2 teaspoon salt-free lemon-pepper seasoning
1 tablespoon olive oil
1 medium lemon, quartered

Preparation

  1. Preheat oven to 350°F. Spray 10-inch ovenproof skillet with cooking spray; place over medium heat. Add onion; cook and stir 4 minutes or until translucent. Add spinach, rice, water, salt and red pepper. Stir until well blended.
  2. Remove skillet from heat; place chicken tenders on top of mixture in skillet in single layer. Sprinkle with Greek seasoning and lemon-pepper seasoning. Cover with foil. Bake 25 minutes or until chicken is no longer pink in center.
  3. Remove foil. Drizzle oil evenly over top. Serve with lemon wedges.

Nutritional Information

Serving Size: 1/4 of total recipe (with 3/4 cup rice mix)
Sodium 375 mg
Protein 27 g
Fiber 6 g
Carbohydrate 46 g
Cholesterol 49 mg
Saturated Fat <2 g
Total Fat 6 g
Calories from Fat 16 %
Calories 340

Dietary Exchange

Meat 2
Starch 3

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