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Light and Healthy Squash and Rice Casserole Recipe

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Ingredients

Adjust Servings:
6 cups sliced zucchini (about 2 pounds)
2 cups sliced mushrooms
1 cup chopped onion
2 minced garlic cloves (optional)
1/2 cup reduced-sodium fat-free chicken broth (or vegetable broth)
2 cups cooked white rice or 2 cups cooked brown rice
1 cup shredded reduced-fat sharp cheddar cheese or 1 cup shredded reduced-fat swiss cheese
1/4 cup nonfat sour cream
3/4 cup fat-free cottage cheese
1/4 cup grated fresh parmesan cheese, divided
1/4 cup italian seasoned breadcrumbs
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
cooking spray

Nutritional information

177.2
Calories
34 g
Calories From Fat
3.8 g
Total Fat
1.8 g
Saturated Fat
60.3 mg
Cholesterol
526.7 mg
Sodium
23.6 g
Carbs
1.8 g
Dietary Fiber
4 g
Sugars
12.4 g
Protein
233g
Serving Size

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Light and Healthy Squash and Rice Casserole Recipe

Features:
    Cuisine:

    This hearty (but healthy) vegetarian main is based on a recipe from "Cooking Light" magazine. This recipe works well with substitutions. You can use whatever vegetables you have on hand (eg. substituting another squash for the zucchini). It's a good make-ahead recipe; you can assemble it all ahead of time and then just put it in the oven before dinner-time. Enjoy!

    • 95 min
    • Serves 8
    • Easy

    Ingredients

    Directions

    Share

    Squash Rice Casserole (Cooking Light), This hearty (but healthy) vegetarian main is based on a recipe from Cooking Light magazine This recipe works well with substitutions You can use whatever vegetables you have on hand (eg substituting another squash for the zucchini) It’s a good make-ahead recipe; you can assemble it all ahead of time and then just put it in the oven before dinner-time Enjoy!, This hearty (but healthy) vegetarian main is based on a recipe from Cooking Light magazine This recipe works well with substitutions You can use whatever vegetables you have on hand (eg substituting another squash for the zucchini) It’s a good make-ahead recipe; you can assemble it all ahead of time and then just put it in the oven before dinner-time Enjoy!


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    Steps

    1
    Done

    Preheat Oven to 350.

    2
    Done

    Combine First 5 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
    Done

    Combine Zucchini Mixture, Rice, Cheddar (or Swiss) Cheese, Cottage 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
    Done

    Preheat Broiler. Broil 1 Minute or Until Lightly Browned.

    Avatar Of William Norris

    William Norris

    Spice whisperer infusing her dishes with exotic and aromatic flavors.

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