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Zucchini and Rice Casserole



Zucchini and Rice Casserole
Number of Servings: 10 or more Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 1 hour Source: Nicole Mize
Food Groups: Dairy, Vegetables, Grains, Protein
Holiday: July 4th
Main Ingredient: Chicken & Turkey, Rice, Pasta & Bread, Egg & Cheese, Vegetables
Meal Type: Lunch Entrée, Dinner Entrée
Nutrition Content: Good Source of Calcium
Origin: American
Special Features: Kids Love It, Kids Can Help Make It , Make Ahead

This casserole is so versatile, you can swap any vegetable or cheese with your family’s favorites to create a dish everyone will love.

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
2 teaspoons extra-virgin Olive oil
1 1/2 cups fat-free Milk
3 tablespoons all-purpose Flour
2 cups shredded pepper Jack or monterrey Jack cheese, divided
1 cup fresh or frozen (thawed) Corn kernels
8 ounces chicken Sausage, cooked
Salt and Pepper to taste

Preparation:

Cook rice in chicken broth in rice cooker or on stove for 45 minutes or until all liquid is absorbed.
Sautee zucchini, squash, onions and peppers in olive oil until just tender and remove from heat.
Preheat oven to 375 F.
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 cheese and cook, stirring, until the cheese is melted. Set aside.
When the rice is done, stir in the vegetables, corn, sausage and cheese sauce. Pour mixture into 13 x 9 baking dish. Sprinkle the remaining 1/2 cup cheese on top.
Bake casserole in oven until the cheese is melted, about 15 minutes. Let stand for about 10 minutes before serving.


Nutrient Information
Calories: 255
Total Fat: 5 g
Saturated Fat: 2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 511 mg
Carbohydrates: 36 g
Protein: 16 g
Fiber: 3 g
Vitamin A: 19% DV
Vitamin C: 90% DV
Calcium: 173 mg
Iron: 29% DV

Cook's Notes:

For an even faster meal, use leftover rice, veggies and/or chicken. To take the flavor up a notch, use Pepper Jack Cheese and top with jalapenos. To make ahead, top with cheese, cover and refrigerate overnight and bake at 375 for about 45 minutes until heated through.