Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Squash Rice Casserole Recipe

Looking for an easy Squash Rice Casserole recipe? Learn how to make Squash Rice Casserole using healthy ingredients.


Submitted by valerievis

Makes 12 servings



Low calorie Zucchini, squash, rice casserole! Very YUMMY!

Recipe Ingredients for Squash Rice Casserole

2 cup Brown Rice
4 cup slices Squash, Summer, Zucchini, Includes Skin
1 cup Chicken Broth
1 medium raw Bell Pepper Green
1 small Onions
366 grams Milk, Reduced Fat, Fluid, 2% Milkfat
0.25 cup Gold Medal All Purpose Flour
1.4 cup Classic Melts Cheese
2.92 cup Sausage Crumbles
8 oz Cream Cheese Neufchatel 1/3 Less Fat

Recipe Directions for Squash Rice Casserole

  1. Preparation

  2. Preheat oven to 375°F.

  3. 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.

  4. 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.

  5. 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.

  6. 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 jalapeņos.

  7. Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

  8. Tips & Notes

  9. Make Ahead Tip: Prepare through Step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375°F until the casserole is hot and the cheese is melted, about 45 minutes.

  10. 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.

Categories

Rice, Main Dish

Nutrition Facts
Serving Size 192.3g
Amount Per Serving
Calories
211
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
5.6g
28%
Trans Fat
0.0g
Cholesterol
35mg
12%
Sodium
594mg
25%
Potassium
240mg
7%
Total Carbohydrates
19.5g
7%
Dietary Fiber
1.9g
8%
Sugars
3.6g
Protein
10.9g
Vitamin A 23% Vitamin C 21%
Calcium 14% Iron 4%
* 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
B-
  Good points
  • High in vitamin A
  •   Bad points
  • High in saturated fat
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement