Squash Cauliflower Quinoa Casserole - Six Servings Recipe

Looking for an easy Squash Cauliflower Quinoa Casserole - Six Servings recipe? Learn how to make Squash Cauliflower Quinoa Casserole - Six Servings using healthy ingredients.


Submitted by kategrass

Makes 6 servings



We adapted the original version of this squash casserole from the recipe book of Joyce Swisdak's mom, Elizabeth McCann, to bring down the fat and calories and update the flavor. We added rice, sour cream, and Parmesan cheese. Now you can count it as a starchy side and vegetable all in one. http://www.myrecipes.com/recipe/squash-rice-casserole-10000000361523/

Recipe Ingredients for Squash Cauliflower Quinoa Casserole - Six Servings

18 17/20 oz Squash, Summer, Crookneck And Straightneck
21 1/2 oz Squash, Summer, Zucchini, Includes Skin
220 grams onion
310 grams Cauliflower
1/2 cup fat-free, less-sodium chicken broth
0.59 cup dry quinoa
163 grams light sour cream
1/4 cup breadcrumbs (italian style)
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
4 tbsp Grated Parmesan Romano Cheese
2 serving Kroger 2% Shredded Cheddar Cheese - 1/2 cup

Recipe Directions for Squash Cauliflower Quinoa Casserole - Six Servings

  1. Preheat oven to 350.

  2. Combine first 4ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain; partially mash with a potato masher. Combine zucchini mixture, rice, sour cream, cheddar cheese, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon zucchini mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at 350 for 30 minutes or until bubbly.

  3. Preheat broiler.

  4. Broil 1 minute or until lightly browned.

Categories

Main Dish

Nutrition Facts
Serving Size 376.8g
Amount Per Serving
Calories
240
Calories from Fat
77
% Daily Value*
Total Fat
8.6g
13%
Saturated Fat
4.1g
20%
Trans Fat
0.0g
Cholesterol
89mg
30%
Sodium
676mg
28%
Potassium
788mg
23%
Total Carbohydrates
29.4g
10%
Dietary Fiber
6.0g
24%
Sugars
5.9g
Protein
10.7g
Vitamin A 14% Vitamin C 86%
Calcium 21% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sodium
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