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Zucchini Rice Casserole















Low in Saturated Fat, Low Cholesterol, Trans-fat Free


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


Preheat oven to 375°F. Spread rice evenly into a 9-by-13-inch baking dish .

Bring broth to a simmer in a small saucepan. Add hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil.

Bake for 45 minuttes. 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. Add 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 add 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, stir in the sausage and cheese sauce.

Sprinkle the remaining ½ cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños. Return the casserole to the oven and bake until the cheese is melted, about 10 minutes.

Let cool for about 10 minutes before serving.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 199g (7.0 oz)
Amount per Serving
Calories 9333% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 11mg 4%
Sodium 359mg 15%
Total Carbohydrate 4g 4%
Dietary Fiber 2g 7%
Sugars g
Protein 13g
Vitamin A 16% Vitamin C 66%
Calcium 5% Iron 13%
* based on a 2,000 calorie diet How is this calculated?


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