Brown Rice Mushroom Casserole 

 Warm, inviting, happy food. That’s how I would describe this casserole. Super easy to assemble, and a savory palate pleaser. You’ve got fiber and protein and calcium and lots of flavor, so you and your body should be quite content. I hope you’ll enjoy this, either as a simple side dish or a light meal! 

 

Servings: 8

Ingredients

  • 4 cups cooked brown rice
  • 10 oz button mushrooms, chopped
  • 1 tbsp. dried basil
  • Salt and pepper, to taste
  • 4 egg whites
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup milk

Directions

  1. Preheat oven to 350F.
  2. Mix together the rice, mushroom, basil, salt and pepper. Place this mixture in a greased 13×9 casserole dish.
  3. Whisk together the egg whites, cheese and milk. Pour this over the rice mixture.
  4. Bake the dish for about 30 minutes, then serve!

Nutrition Information

  • Serving Size: ~1 cup 
  • Calories: 165
  • Fat: 3g
  • –Saturated: 1
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 140mg
  • Potassium: 185mg
  • Carbohydrates: 25g
  • Sugar: 2g
  • Fiber: 3g
  • Protein: 9g
  • Vitamin A: 2%
  • Vitamin C: 3%
  • Calcium: 10%
  • Iron: 7%

* This recipe was adapted from The Gracious Pantry, at http://www.thegraciouspantry.com/clean-eating-mushroom-brown-rice-casserole/.

Banana Roll-Up

With lots of whole grains and peanut-buttery deliciousness, you really can’t go wrong with this banana roll-up. I just love the peanut-butter and banana combo… I realized this is my fourth post in which this pair comes together though. Oops. I just can’t help myself I guess! But anyways, while the roll-up isn’t necessarily low in calories, the healthy fats, fiber and protein make it very filling and will keep you going for a long time! And of course you can eat just half of one which is only 300 calories. It would make a great breakfast or lunch, and half of one makes the perfect pre- or post-workout snack as well. I used to have these at track meets during high school, and after a race I always looked forward to them. Hope you enjoy!

Banana Roll-Up

Servings: 1

Ingredients

  • 1 8″ inch whole-wheat tortilla
  • 2 tbsp peanut butter
  • 1 tsp honey
  • 1/4 cup oats
  • 1 medium banana

Directions

  1. Spread the peanut butter on the tortilla.
  2. Sprinkle with oats and drizzle with honey
  3. Place the banana in the middle and roll it up!

Nutrition Information

  • Serving Size: 1 roll-up
  • Calories: 600
  • Fat: 23g
  • Sodium: 575mg
  • Carbohydrates: 87g
  • Sugar: 26g
  • Fiber: 12g
  • Protein: 17g