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Categories: Beans and Grains, Corn-Free, Easy, Egg-Free, Fall, High Fiber, Low-Fat, Low-Sodium, Main Dishes, Potlucks, Side Dishes, Soy-Free, Vegetarian, Wheat-Free
1/2 Tbsp (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)
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
Calories: 303
Total Fat: 7g
% Calories from fat: 19%
Protein: 9g
Carbohydrate: 53g
Cholesterol: 17mg
Sodium: 403mg
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The information presented in VitaminLore is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.