Zucchini Rice Casserole

Zucchini Rice Casserole
We pack extra vegetables into this cheesy baked rice casserole. Plus we substitute brown rice for white, reduce the cheese by half and swap turkey sausage for pork sausage. If you’re bringing it to a potluck, plan to reheat it before serving.

Serves
12

Prep Time
40 min

Total Time
120 min.

Ingredients

1 1/2 cups long-grain brown rice
3 cups reduced-sodium chicken broth
4 cups diced zucchini, and/or summer squash (about 1 pound)
2 red or green bell peppers, chopped
1 large onion, diced
3/4 teaspoon salt
1 1/2 cups low-fat milk
3 tablespoon all-purpose flour
2 cups shredded pepper Jack cheese, divided
1 cup fresh or frozen (thawed) corn kernels
2 teaspoons extra-virgin olive oil
8 ounces turkey sausage, casings removed
4 ounces reduced-fat cream cheese, (Neufchâtel)
1/4 cup chopped pickled jalapeños
Cooking Directions

Step 1

Preheat oven to 375°F.

Step 2

Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.

Step 3

Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.

Step 4

Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.

Step 5

When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.

Step 6

Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Nutrition Info:

Serving: Per serving

Calories: 248

Carbohydrates: 29g

Fat: 9g

Protein: 13g

Dietary Fiber: 2g

Saturated Fat: 5g

Monounsaturated Fat: 1g

Cholesterol: 34mg

Potassium: 273mg

Sodium: 491mg

Exchanges: 1 1/2 starch, 1 vegetable, 1 high-fat meat

Carbohydrate Servings: 2

Advertisements

Zucchini Rice Casserole

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s