SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

Fitness
recipe center

Zucchini Rice Casserole

From: EatingWell

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.

Servings: 12 servings, about 1 cup each
Prep: 40 mins
Total: 2 hrs
Rated : 
 by 6 people
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 tablespoons  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, (Neufchatel)
1/4 cup  chopped pickled jalapenos
Directions
1. Preheat oven to 375 degrees F.
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.
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.
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.
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 jalapenos.
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.
Tips:
Tip: To remove corn from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.
MAKE AHEAD TIP: Prepare through Step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375 degrees F until the casserole is hot and the cheese is melted, about 45 minutes.
Nutrition Facts
Calories 248, Total Fat 9 g, Saturated Fat 5 g, Monounsaturated Fat 1 g, Cholesterol 34 mg, Sodium 491 mg, Carbohydrate 29 g, Fiber 2 g, Protein 13 g, Potassium 273 mg. Daily Values: Vitamin A 20%, Vitamin C 56%, Calcium 16%. Exchanges: Starch 1.5, Vegetable 1, High-Fat Meat 1.
Percent Daily Values are based on a 2,000 calorie diet


Comments (3)
8224498948
lmulle2492642 wrote:

Is the calorie count correct on this recipe? It seems low for a 1-cup serving.

2/16/2012 01:52:24 PM Report Abuse
lahembruch wrote:

I am going to try it this week for dinner, will probably put chicken in instead of sausage . The other person that commented cannot use meat. She can always use edamame or a white bean instead of meat. Sounds yummie!

2/5/2012 10:25:17 AM Report Abuse
ARLENEFIT wrote:

This sounds wonderful, but I cannot use the meat. What could I substitute for the meat? Many Thanks.

1/27/2012 05:32:18 PM Report Abuse

Add Your Review

Your Rating:


Your Comment:

You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

shim