Low-Fat Artichoke and Spinach Rice Casserole

1 cup brown (or white) rice, cooked

2 cups homemade “condensed” chicken soup

1 – 12 oz package of frozen spinach, thawed and drained

1 – 14 oz can of artichoke hearts, drained and chopped

1 cup low-fat Greek yogurt (I recommend Fage, an actual Greek brand, if you can find it)

1 tsp creole seasoning

1 tsp garlic powder

1/4 tsp cayenne pepper (optional)

1/3 cup parmesan

1. Preheat oven to 350 degrees F and coat large casserole dish with non-stick spray
2. Cook rice according to package
3. Make homemade “condensed” chicken soup using recipe found here: http://1orangegiraffe.blogspot.com/2011/07/anything-you-wanna-call-it-casserole.html?showComment=1310864846151#c3489139395376988271
4. While soup is thickening thaw spinach in microwave (2 minutes usually does it) and drain . Drain and chop artichoke hearts. Place chopped veggies in a large bowl.
5. Once soup has thickened add Greek Yogurt and stir in to incorporate. Next add all seasonings and Parmesan stirring in until blended well (no clumps remain).
6. Thoroughly mix soup/yogurt blend into veggie mix and then stir in rice.
7. Pour mixture in casserole dish and place in oven. Bake 35-45 minutes or until bubbly and liquid has been absorbed.

Makes 6 servings

Total                           Per Serving

Calories: 1282                214
Carbs:    183                  31
Fat:        19                    3
Protein:  76                    13