Chickpea Casserole with Spinach & Feta

• 分量: 4 servings
• 総時間: 55 minutes

材料

2 tablespoons extra-virgin olive oil

½ cup chopped yellow onion

3 cloves garlic, finely chopped (about 1 tablespoon)

½ teaspoon crushed red pepper

1 (16-ounce) package baby spinach

½ cup lower-sodium vegetable broth

2 (15-ounce) cans no-salt-added chickpeas, rinsed

2 cups precooked brown rice (from two 8.8-ounce packages)

2 ounces reduced-fat cream cheese

¼ cup chopped fresh dill, plus more for garnish

1 teaspoon grated lemon zest

3 tablespoons lemon juice

⅛ teaspoon ground nutmeg

6 ounces feta cheese, crumbled

手順

Preheat oven to 400°F. Heat 2 tablespoons oil in a large oven-safe skillet over medium heat. Add ½ cup onion, the chopped garlic and ½ teaspoon crushed red pepper; cook, stirring often, until the onion softens, 2 to 3 minutes.

Add 16 ounces baby spinach in batches; cook, stirring frequently, until wilted, about 7 minutes. Continue cooking, stirring occasionally, until the liquid reduces slightly, about 1 minute.

Add ½ cup broth; bring to a boil over medium-high heat, scraping up browned bits from the pan. Remove from heat; stir in rinsed chickpeas, 2 cups rice, 2 ounces cream cheese, ¼ cup dill, 3 tablespoons lemon juice and ⅛ teaspoon nutmeg until combined. Sprinkle with crumbled feta and stir gently once or twice.

Cover and bake until bubbling around the edges, 20 to 22 minutes. Let rest for 5 minutes. Sprinkle with 1 teaspoon lemon zest. Garnish with additional dill, if desired.

栄養

• カロリー: 568 kcal
• 脂肪総量: 24 g
• 飽和脂肪: 10 g
• 不飽和脂肪: 12 g
• トランス脂肪: 0 g
• コレステロール: 48 mg
• ナトリウム: 564 mg
• 炭水化物総量: 69 g
• 食物繊維: 15 g
• 糖質総量: 10 g
• タンパク質: 24 g