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Rice Casserole

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Submitted by close2myhrt

Layered rice casserole with onion, cheese, sliced tomatoes or summer squash, and sour cream baked until bubbly. Simple, low-fat, vegetarian, and flexible.

YIELD

6 servings

PREP

15 min

COOK

30 min

READY

45 min

This rice casserole is about as straightforward as dinner gets. Cooked rice lines the bottom of a baking dish, then you layer on chopped onion, grated cheese, sliced tomatoes (or summer squash or zucchini if you prefer), and a topping of sour cream or yogurt. Thirty minutes in the oven melts everything together.

The beauty here is flexibility. The recipe is more of a template than a rigid formula. Use whatever vegetables look good, whatever cheese you have on hand, and whatever amount of rice fills your dish. Non-fat cheese and sour cream keep things light without sacrificing that melty, creamy texture.

The tomato slices release their juice as they bake, which soaks down into the rice and cheese layer and creates a saucy, savory base.

Kitchen Tips

  • Spread the rice in an even layer on the bottom. Uneven rice means some bites are all rice and some have none
  • Slice the tomatoes about ¼ inch thick. Too thin and they disintegrate. Too thick and they don’t heat through
  • Use ripe, in-season tomatoes for the best flavor. Out-of-season tomatoes can taste watery and bland
  • Let the casserole rest 5 minutes after baking before scooping. It sets up slightly and serves more cleanly

Variations

  • Add a layer of sauteed mushrooms or roasted peppers for extra depth
  • Use brown rice instead of white for more fiber and a nuttier flavor
  • Sprinkle breadcrumbs mixed with a little olive oil on top for a crunchy crust

Ingredients

1
X RICE
to taste *
1 1
EACH ONION
chopped
1 1
EACH EACH CHEESE
grated, non-fat *
1 1
EACH TOMATO
1 1
1 1
EACH ZUCCHINI
1
X SOUR CREAM
or yogurt, to taste *

Directions

  1. Cook rice.

  2. Put rice on the bottom of a 9×12” baking dish 3. Top with chopped onion and grated non-fat cheese 4. Layer on 2 good-sized sliced tomatoes. You can also use sliced yellow squash or zucchini.

  3. Top with non-fat sour cream or yogurt.

  4. Bake at 350℉ (180℃) for 30 minutes.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 104g (3.7 oz)
Amount per Serving
Calories 133 3% from fat
 % Daily Value *
Total Fat 0g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 7mg 0%
Total Carbohydrate 10g 10%
Dietary Fiber 2g 7%
Sugars g
Protein 7g
Vitamin A 6% Vitamin C 25%
Calcium 2% Iron 3%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Very low in sodium, Low Sodium
 

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