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Zucchini Rice Casserole

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READ REVIEWS (0)

2 hr total
0 mins prep

248 calories/serving

Recipe Filed Under
Cheese, Pork, Rice, Zucchini, Corn, Sausage, Bell Pepper, Hot Pepper, Baking, Healthy, Low Calorie, Main Dish, Dinner, Casserole, Potluck

Provided By: EatingWell

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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.

Ingredients

Serves:

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 (Neufchâtel)

1/4 cup chopped pickled jalapeños

Directions

1. Preheat oven to 375°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 jalapeños.

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.

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.

Nutrition Facts

Per Single Serving / Serves 12 Total
Calories	248		Calories from fat	81
Total Fat	9gm	14%	Saturated Fat	5gm	25%
Mono Unsaturated Fat	1gm		Cholesterol	34mg	11%
Sodium	491mg	20%	Total Carbohydrates	29gm	10%
Fiber	2gm	2%	Protein	13gm