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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 |
This recipe appears in:
European
