Zucchini Rice Casserole Recipe

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


Submitted by Ownedby2cats

Makes 12 servings



2 hours prep/cooking time (40 mins prep)

Recipe Ingredients for Zucchini Rice Casserole

1 1/2 cups long-grain rice, brown
3 cups reduced-sodium chicken broth
4 cups diced zucchini, and/or summer squash
2 red or green bell peppers, chopped
1 large onion, diced
1 1/2 cups lowfat milk
3 tbsp all-purpose flour
2 cups shredded cheese, pepper Jack divided
1 cups corn kernels
2 tsp extra-virgin olive oil
8 ounces turkey sausage, casings removed
4 ounces reduced-fat cream cheese (Neufchâtel)
1/4 cups chopped chilis, jalapeños, pickled

Recipe Directions for Zucchini Rice Casserole

  1. Preheat oven to 375°F.

  2. Pour rice into a 9-by-13-inch baking dish.

  3. Bring broth to a simmer in a small saucepan.

  4. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion, and salt. Cover with foil. Bake for 45 minutes.

  5. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.

  6. 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.

  7. 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.

  8. 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.

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

Categories

Rice, Vegetables, Main Dish

Nutrition Facts
Serving Size 251.7g
Amount Per Serving
Calories
328
Calories from Fat
153
% Daily Value*
Total Fat
17.0g
26%
Saturated Fat
8.4g
42%
Trans Fat
0.0g
Cholesterol
48mg
16%
Sodium
527mg
22%
Potassium
424mg
12%
Total Carbohydrates
28.9g
10%
Dietary Fiber
2.0g
8%
Sugars
4.4g
Protein
14.7g
Vitamin A 22% Vitamin C 56%
Calcium 20% Iron 12%
* 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
  •   Bad points
  • High in saturated fat
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