Greek Rice Casserole with Feta and Artichokes

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Greek Rice Casserole with Feta and Artichokes

Make it a Meal

Add these dishes to make a full meal:

Fresh Baby Spinach with Wild Mushrooms

Grilled Eggplant Slices

Pumpkin Mousse Cake

Wine Pairings

A great way to use leftover rice. Serve with crusty whole grain bread and a crispy green salad.

Preparation facts

Servings: 4

Yield: 6 cups (1.4L)

Ingredients

1/2 Tbs (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

Serving Size 1 serving

Calories 267

Calories from Fat 56 (21%)

% Daily Value*

10%Total Fat 6g

16%Saturated Fat 3.2g

Polyunsaturated Fat 0.6g

Monounsaturated Fat 2.3g

6%Cholesterol 17mg

16%Sodium 379mg

14%Potassium 504mg

15%Total Carbohydrate 45g

18%Dietary Fiber 4.6g

Sugars 4g

Sugar Alcohols 0g

17%Protein 9g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in Truestar Healthnotes is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over-the-counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires September 2009.