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Squash-Rice Casserole Recipe

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


Submitted by spittingkitten

Makes 8 servings



from Cooking Light Nutritional Information Calories:197 (25% from fat) Fat:5.5g (sat 2.7g,mono 1.5g,poly 0.4g) Protein:12.7g Carbohydrate:24g Fiber:1.4g Cholesterol:65mg Iron:1.5mg Sodium:623mg Calcium:209mg

Recipe Ingredients for Squash-Rice Casserole

8 cups sliced zucchini (about 2 1/2 pounds)
1 cup chopped onion
1/2 cup fat-free, less-sodium chicken broth
2 cups cooked rice
1 cup (4 ounces) low-fat sharp cheddar cheese, shredded
1 cup fat-free sour cream
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 cup breadcrumbs, Italian-seasoned
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
1 Cooking spray

Recipe Directions for Squash-Rice Casserole

  1. Preheat oven to 350.

  2. Combine first 3 ingredients 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.

  3. Combine zucchini mixture, rice, cheddar cheese, sour cream, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon 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.

  4. Preheat broiler. Broil 1 minute or until lightly browned.

Categories

Side Dish

Nutrition Facts
Serving Size 254.7g
Amount Per Serving
Calories
325
Calories from Fat
72
% Daily Value*
Total Fat
8.0g
12%
Saturated Fat
4.4g
22%
Trans Fat
0.0g
Cholesterol
73mg
24%
Sodium
534mg
22%
Potassium
482mg
14%
Total Carbohydrates
49.8g
17%
Dietary Fiber
2.3g
9%
Sugars
5.3g
Protein
13.1g
Vitamin A 13% Vitamin C 35%
Calcium 23% Iron 17%
* 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 C
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