Greek Rice Casserole with Feta and Artichokes
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Yield: 6 cups (1.4L)
Servings: 4
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Related recipes:
Artichoke, Cheese,
Chile Peppers, Corn-Free, Easy, Egg-Free, Fall, Garlic, Herbs, High Fiber, Low-Fat, Main Dishes, Potlucks, Rice, Side Dishes, Soy-Free, Tomatoes, Vegetarian,
Wheat-Free
A great way to use leftover rice. Serve with crusty whole grain
bread and a crispy green salad.
Ingredients
1/2 Tbsp (8mL) olive oil
3 cloves garlic, minced
3 cups (795g) chopped tomatoes, (one 28-ounce can), drained
2 tsp (4g) basil
1 tsp (2g) oregano
1/4 tsp (1g) red chili pepper, flakes
1/4 tsp (2g) salt (sea salt if on a corn-free diet*)
1 1/8 cups (240g) artichoke hearts, (one 8.5-ounce can), drained
and quartered
3 cups (600g) cooked rice, white or brown
1/2 cup (60g) feta cheese*, crumbled (2 ounces)
Directions
Preheat oven to 375°F (190°C).
Heat oil in a large nonstick skillet. Add garlic and sauté for 2
minutes. Add drained tomatoes, basil, oregano, chile flakes and salt to skillet. Bring to a
simmer and cook for 10 minutes, stirring frequently and breaking up the tomatoes with a wooden
spoon as they cook.
In a medium bowl, toss artichoke quarters, rice and feta together. Pour
into a medium casserole dish that has been prepared with vegetable oil spray. When tomato
sauce is ready, pour over the rice mixture, shaking the dish so the tomato sauce settles.
Cover and bake for 20 minutes. Remove the cover and bake an additional
20 minutes. Serve immediately.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn. The egg
protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should
eliminate any cheese in this recipe.
Nutrition Facts
Calories: 303
Total Fat: 7g
% Calories from fat: 19%
Protein: 9g
Carbohydrate: 53g
Cholesterol: 17mg
Sodium: 403mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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