Wild Baby Casserole Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 cup diced onion
3/4 cup diced sweet red bell pepper
3 cloves garlic, crushed
1/2 cup plain yogurt
1/2 cup eggbeaters (2 eggs)
1/2 cup fresh grated parmesian
1 tbsp stone ground brown mustard
5oz plastic tub baby spinach shredded
1/4 cup sliced almonds
1 cup sliced mushrooms
1/2 tsp white pepper
1 tbsp dried mint
2 cups cooked wild rice

Directions:

Preheat oven to 350
Saute onion, pepper and garlic in the olive oil
Mix yogurt, egg, cheese, pepper, mint and mushrooms in a small bowl.
In a great big mixing bowl (I always get 1 size too small and end up washing two bowls..sigh..) Toss the sauted vegetables and spinach together well until the spinach is completely coated.
Pour the egg mixture on top of the spinach and mix well.
Add the mushrooms, almonds and wild rice - yes mix well..
Pour the mixture into a medium sized casserole dish and cook for 20 - 30 minutes until bubbly. Let stand for 10 minutes
Servings 6
Per Serving
Calories 155.13
Fat 6.25
Carbs 14.68
Protein 9.88
Fiber 2.33

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	262.91 Kcal (1101 kJ)
Calories from fat	148.51 Kcal
		% Daily Value*
Total Fat	16.5g	25%
Cholesterol	22.65mg	8%
Sodium	374.85mg	16%
Potassium	251.36mg	5%
Total Carbs	19.84g	7%
Sugars	4.57g	18%
Dietary Fiber	2.97g	12%
Protein	13.78g	28%
Vitamin C	27.2mg	45%
Vitamin A	0.7mg	24%
Iron	25.7mg	143%
Calcium	296.7mg	30%

Amount Per 100 g
Calories	119.47 Kcal (500 kJ)
Calories from fat	67.48 Kcal
		% Daily Value*
Total Fat	7.5g	25%
Cholesterol	10.29mg	8%
Sodium	170.33mg	16%
Potassium	114.22mg	5%
Total Carbs	9.02g	7%
Sugars	2.08g	18%
Dietary Fiber	1.35g	12%
Protein	6.26g	28%
Vitamin C	12.3mg	45%
Vitamin A	0.3mg	24%
Iron	11.7mg	143%
Calcium	134.8mg	30%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6

Points
7

PointsPlus

Good Points

saturated fat free,
low cholesterol

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