"Healthified" Spinach and Rice Casserole

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3 ratings : 3 reviews

Vegetable Poached Eggs

Getting your "daily 5" of veggies couldn't be easier than in this hearty skillet egg dish loaded with the good stuff. From eatbetteramerica.

Prep Time:20 min

Start to Finish:20 min

makes:4 servings

2	cups chopped broccoli
2	cups chopped spinach (about 3 oz)
1	large onion, chopped (1 cup)
1	cup sliced mushrooms (about 3 oz)
1	medium carrot, cut into julienne (matchstick) strips (about 1/2 cup)
1	small zucchini, cut into julienne (matchstick) strips (about 1/2 cup)
3/4	cup fat-free tomato pasta sauce (any variety)
1/4	teaspoon pepper
4	eggs
1/4	cup shredded fat-free mozzarella cheese (1 oz)

1.	Spray 12-inch skillet with cooking spray; heat skillet over medium heat. Add broccoli, spinach, onion, mushrooms, carrot and zucchini; cook 8 to 10 minutes, stirring occasionally, until vegetables are crisp-tender.
2.	Stir in pasta sauce and pepper. Cook, stirring constantly, until thoroughly heated.
3.	Make four 3-inch holes in vegetable mixture, using large spoon. Crack 1 egg into each hole. Cover; cook about 5 minutes or until egg whites and yolks are firm, not runny. Sprinkle with cheese. Serve immediately.

Nutritional Information

1 Serving: Calories 160 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 215mg; Sodium 350mg; Total Carbohydrate 15g (Dietary Fiber 4g, Sugars 8g); Protein 12g Percent Daily Value*: Vitamin A 100%; Vitamin C 35%; Calcium 15%; Iron 10% Exchanges: 1/2 Other Carbohydrate; 2 Vegetable; 1 Medium-Fat Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 oz-equivalents Meat & Beans, 1 1/4 c Vegetables

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3 Reviews

Quick and tasty

I was surprised by how good this tastes, because it doesn't sound so good. Even my husband likes it, and he is not a big fan of vegetables. I like it because I usually have most of the ingredients on hand so it is a good, quick meal.
Posted at 9:35 AM on March 14 2008 by Tenbrian , Doylestown PA

I didn't think this was very good, and my husband thought it was awful. It was just a strange mixture of flavors and somewhat bland. We both decided that by themselves, vegetables and eggs are good, but not together. I will not make this again.
Posted at 9:38 AM on January 4 2008 by , Franklin TN

Tasty

This was a nice surprise - very tasty and colorful - will definitely make it again.
Posted at 9:29 AM on December 4 2007 by dizee , des moines IA