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Brown Rice, Zucchini and Turkey Sausage Casserole


Love this casserole. It has everything that I need in a meal that tastes great and is also loaded with feel-good ingredients.













Low Cholesterol, Trans-fat Free


1 ½ cups brown rice
long grain
3 cups chicken broth, low salt
4 cups zucchini
diced and/or summer squash (about 1 pound)
2 each green bell peppers
or red, chopped
1 large onions
¾ teaspoon salt
1 ½ cups milk, low-fat
3 tablespoons all-purpose flour
2 cups pepper jack cheese
shredded and divided
1 cup corn
fresh or frozen
2 teaspoons olive oil
8 ounces turkey sausage
casings removed
4 ounces cream cheese (reduced-fat)
¼ cup pickled jalapenos


Preheat oven to 375°F.

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.

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.

Stir in 1½ cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.

Heat oil in a large skillet over medium heat and stir in sausage.

Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.

When the rice is done, add the sausage and cheese sauce, stir until combined.

Sprinkle the remaining ½ cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapenos.

Return the casserole to the oven and bake until the cheese is melted, about 10 minutes more.

Let cool for about 8 minutes.

Serve warm.


* not incl. in nutrient facts

Add review




I made this myself this afternoon and it was delicious. One of the best casseroles I have had in a long time.

almost 8 years ago

Nutrition Facts

Serving Size 209g (7.4 oz)
Amount per Serving
Calories 11540% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 17mg 6%
Sodium 389mg 16%
Total Carbohydrate 4g 4%
Dietary Fiber 2g 6%
Sugars g
Protein 15g
Vitamin A 7% Vitamin C 51%
Calcium 7% Iron 14%
* based on a 2,000 calorie diet How is this calculated?


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