Recipe: Feta-Spinach Rice Bake (using brown rice, egg whites, and Parmesan)

FETA-SPINACH RICE BAKE

2 cups vegetable broth
1 cup brown rice, uncooked
1 medium chopped onion
1 medium chopped red bell pepper
2 packages (10 ounces each) frozen chopped spinach thawed and squeezed dry
4 ounces feta cheese finely chopped
1 cup 1% milk
3 slightly beaten egg whites
1/4 cup freshly grated Parmesan cheese

In a medium saucepan, bring broth to a boil over high heat. Stir in rice; reduce heat to medium-low, cover and simmer 35 minutes or until tender and broth is absorbed. Remove from heat and fluff with fork.

Heat oven to 375 degrees F.

Coat a 2 1/2-quart shallow baking dish with cooking spray. Heat a large nonstick skillet over medium heat. Add onion and pepper and cook, stirring, for 5 minutes or until softened.

Remove from heat. Stir in spinach, feta and cooked rice. Spoon into prepared baking dish and spread evenly; set aside.

In a medium bowl, mix together milk and eggs. Pour evenly over spinach mixture. Sprinkle with Parmesan cheese.

Cover with foil and bake 30 minutes or until set and bubbling around edges.

Makes 4 servings
Source: More Healthy Homestyle Cooking by Susan Nicholson