Diabetic Recipes from Diabetic Gourmet Magazine
Follow Us: Follow Diabetic Gourmet Magazine on Twitter Like Diabetic Gourmet Magazine on Facebook Pin Diabetic Gourmet Magazine on Pinterest  Diabetic Gourmet Magazine on Google+
Diabetic Recipe Search - find diabetic recipes from Diabetic Gourmet Magazine


Spinach and Brown Rice Casserole

Servings: 8
Ratings Rating: 4.00, 1 Votes | Read Comments
Add Star Rating | Add Comments
Print Version
Printer-Friendly Version


  • Vegetable Oil spray
  • 10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed
  • 3 cups cooked brown rice (about 1 cup uncooked)
  • 2 cups nonfat or low-fat cottage cheese
  • Egg substitute equivalent to 1 egg or 1 egg
  • 1 tablespoon all-purpose flour
  • 1 tablespoon grated Parmesan cheese
  • 1/2 teaspoon dried thyme, crumbled
  • Pepper to taste
  • 1 teaspoon light margarine
  • 1-1/2 cups chopped onion (3 medium)
  • 3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic
  • 8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)
  • 3 tablespoons grated Parmesan cheese
  • 2 tablespoons sunflower seeds


  1. Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.
  2. If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.
  3. In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.
  4. In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.
  5. Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Nutritional Information (Per Serving)
Sodium: 319 mg
Cholesterol:8 mg
Fat: 3g
Carbohydrates: 25g
Exchanges: 1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk

Source: The New American Heart Association Cookbook

Diabetic Recipe Archive

Newest Top Rated Most Downloaded
Main Categories
Appetizers | Breads | Breakfast/Brunch
Desserts | Main Courses | Salads
Sandwiches/Wraps | Soups | Stew
Side Dishes | Sauces/Condiments
Holidays/Occasions | Regional/Ethnic
Fruit | Grains | Meat | Nuts | Poultry
Pasta | Seafood | Sweeteners | Vegetables | Herbs/Spices | Grains

All Diabetic Recipe Categories

Popular Recipe Searches

Diabetic Desserts | Diabetic Cake
Muffins | Zucchini Bread | Chicken
Cheesecakes | Blueberry Muffins
Diabetic Meatloaf Recipe | Shrimp
Slow Cooker Recipes | Side Dishes
Key Lime Pie | Peanut Butter Cookies
Banana Bread | Diabetic Cookies
Meatballs | Baked Chicken | Pies

Sponsored Listing
More Diabetes Information
More Diabetic Gourmet Magazine Information

Free Subscriptions

Stay informed, up-to-date, and well-prepared for a healthful and delicious diabetes lifestyle. Sign up below to receive amazing recipes, engaging articles, helpful and healthful tips, important news, recalls and more.
Your Email Address:
Subscriptions to Choose From:
The Diabetic Newsletter
The Diabetic News
Daily Diabetic Recipe
Diabetic Gourmet Contest Alert
Enter the security code shown:

We do not share, rent, or sell our lists to anyone. Period. Read our terms and privacy policy.
Some of our Sponsors
Sponsored Listing

Copyright CAPCO Marketing. All Rights Reserved.