Greek Chicken and Spinach Rice Casserole
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the Editors of Publications International, Ltd.. "Greek Chicken and Spinach Rice Casserole" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/greek-chicken-and-spinach-rice-casserole-recipe.htm> 23 May 2013.
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Greek Chicken and Spinach Rice Casserole
YIELD Makes 4 servings
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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:
- 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.
- 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.
- Remove foil. Drizzle oil evenly over top. Serve with lemon wedges.
This recipe appears in:
European
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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