Zucchini Rice Casserole Recipe

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


Submitted by lhsn

Makes 12 servings



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.

Recipe Ingredients for Zucchini Rice Casserole

1 1/2 c brown rice
3 c reduced-sodium chicken broth
1 lb diced zucchini
2 red or green bell peppers, chopped
1 large onion, diced
3/4 tsp salt
1 1/2 c low-fat milk
3 tbsp all-purpose flour
250 g shredded pepper Jack cheese
1 c corn kernels
2 tsp extra-virgin olive oil
1 lb turkey sausage, casings removed
4 oz reduced-fat cream cheese (Neufchâtel)
1/4 c chopped pickled jalapeños

Recipe Directions for Zucchini Rice Casserole

  1. 1.Preheat oven to 375°F.

  2. 2.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.

  3. 3.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.

  4. 4.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.

  5. 5.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.

  6. 6.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

Main Dish

Nutrition Facts
Serving Size 271.1g
Amount Per Serving
Calories
394
Calories from Fat
208
% Daily Value*
Total Fat
23.1g
36%
Saturated Fat
10.5g
53%
Trans Fat
0.1g
Cholesterol
66mg
22%
Sodium
836mg
35%
Potassium
479mg
14%
Total Carbohydrates
27.7g
9%
Dietary Fiber
2.3g
9%
Sugars
4.2g
Protein
18.6g
Vitamin A 23% Vitamin C 56%
Calcium 22% Iron 9%
* 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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