Give healthified casserole the leading role at mealtime. This dish is ready for its close-up.
We gave this dish a star makeover, substituting brown rice for white rice to provide whole-grain benefits. We also cut the fat by using reduced-fat cheddar and lessreducing oil and ham.
1/4 cup margarine >
2 teaspoons olive oil
2 cans condensed 98% fat-free cream of mushroom soup >
1 can condensed 98% fat-free cream of mushroom soup plus 1 3/4 cups water
2 cups instant white rice >
1 1/2 cups instant brown rice
2 cups diced cooked ham >
1 cup diced cooked ham
2 cups shredded Cheddar cheese >
3/4 cup shredded reduced-fat Cheddar cheese plus 1/4 cup grated Parmesan cheese
Added carrots
Nutritional Highlights
390 (before)
220 (after)
21 g (before)
8 g (after)
9 g (before)
2 1/2 g (after)
2 g (before)
3 g (after)
20 min |
1 hr |
8 servings (1 cup each) |
2 teaspoons olive oil
3 medium carrots, chopped (1 1/2 cups)
2/3 cup chopped celery
1 medium onion, chopped (1/2 cup)
1 clove garlic, finely chopped
1 3/4 cups water
1 can (10 3/4 oz) condensed 98% fat-free cream of mushroom soup
2 boxes (9 oz each) Green Giant® frozen spinach, thawed, drained
1 1/2 cups uncooked instant brown rice
1 teaspoon Italian seasoning
1/2 teaspoon pepper
1 cup diced cooked ham
3/4 cup shredded reduced-fat Cheddar cheese (3 oz)
1/4 cup grated Parmesan cheese
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1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
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2 In 3-quart saucepan, heat oil over medium-high heat. Add carrots, celery, onion and garlic; cook 5 minutes, stirring occasionally. Add water and soup; heat to boiling. Add spinach, rice, Italian seasoning and pepper; return to boiling. Remove from heat; stir in ham, 1/4 cup of the Cheddar cheese and the Parmesan cheese. Spread in baking dish. Cover with foil.
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3 Bake 30 to 35 minutes or until bubbly. Sprinkle with remaining 1/2 cup Cheddar cheese. Let stand uncovered 5 minutes or until cheese is melted.
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Nutritional Information
1 cup :
Calories 220 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 780mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 3g); Protein 12g
% Daily Value
Vitamin A 180%; Vitamin C 4%; Calcium 25%; Iron 10%
Exchanges
1 Starch, 1/1 Other Carbohydrate, 1 Vegetable, 1 Medium-Fat Meat, 0 High-Fat Meat, 1/2 Fat
Carbohydrate Choices
2
