Zucchini Rice Casserole
From EatingWell: May/June 2009
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.
- 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
- Preheat oven to 375°F.
- 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.
- 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.
- 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.
- 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.
- 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 & Notes
- Make Ahead Tip: Prepare through Step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375Â°F until the casserole is hot and the cheese is melted, about 45 minutes.
- 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.
Per serving: 248 calories; 9 g fat (5 g sat, 1 g mono); 34 mg cholesterol; 29 g carbohydrates; 13 g protein; 2 g fiber; 491 mg sodium; 273 mg potassium.
Nutrition Bonus: Vitamin C (56% daily value), Vitamin A (20% dv), Calcium (16% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 1 high-fat meat
More From EatingWell
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Celebrate the season with EatingWell's best recipes from the...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
Eating meatless at least once a week has a host of health...
If you're looking for an easy, healthy meal idea for dinner...
These healthy vegan recipes take you on a virtual trip around...
- 8 or more
- Main Ingredient
- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- More than 1 hour
- May/June 2009