Squash Rice Casserole

I got this delicious squash rice casserole recipe from our local paper last week.  It came from Cooking Light Comfort Food.  We loved it!  This is a great way to use up your abundant zucchini harvest right now.  I used a wild rice medley instead of the brown rice that it called for in the recipe.  It would be delicious either way.  To shorten prep time when making this dish, cook your rice the day before you make the casserole.  I cook mine in a rice cooker on the “brown rice” setting.  It comes out perfectly every time.  I felt like the original recipe needed a little more salt, so I added a little more in my version.  I served it with a rotisserie chicken for a fast and delicious meal.  Enjoy~

Squash Rice Casserole

Ingredients:

8 cups sliced zucchini (can also use yellow squash)
1 cup chopped onion
1/2 cup fat-free chicken broth
2 cups cooked brown rice (can also use a wild rice medley)
1 cup shredded Cabot 50% reduced fat shredded cheddar cheese
1 cup fat-free or low-fat sour cream
1/4 cup freshly grated Parmesan cheese, divided
1/4 cup Italian seasoned bread crumbs (I used Ian’s whole wheat panko crumbs with 1 tsp dried Italian seasoning)
1 tsp sea salt
1/4 tsp pepper
2 lightly beaten eggs

Directions:

Heat oven to 350 degrees.  Combine zucchini, onion and broth in a Dutch oven; bring to a boil.   Cover, reduce heat and simmer for 20 minutes or until tender. 

Drain; partially mash with a potato masher. 

To Dutch oven; add cooked rice, cheddar cheese, sour cream, 2 tbsp Parmesan, bread crumbs, salt, pepper and eggs; stir gently. 

Spoon mixture into a 9×13 baking dish spray with non-stick butter flavored spray.  Sprinkle with remaining Parmesan cheese.  Bake for 30 minutes or until bubbly.  Broil 1 minute or until lightly browned. 

Yum!
Per serving: 190 calories; 12 grams protein; 3 grams fiber; 25 g carbohydrates; 5 g fat

Squash Rice Casserole Recipe:

Squash Rice Casserole Recipe

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Prep Time 00:15 Cook Time 00:50 Total Time 01:05

Serves 8

This easy casserole recipe can be made using any type of summer squash or zucchini. It's creamy, filling, and delicious!

Ingredients

8 cups sliced zucchini (can also use yellow squash)
1 cup chopped onion
1/2 cup fat-free chicken broth
2 cups cooked brown rice (can also use a wild rice medley)
1 cup shredded Cabot 50% reduced fat shredded cheddar cheese
1 cup fat-free or low-fat sour cream
1/4 cup freshly grated Parmesan cheese, divided
1/4 cup Italian seasoned bread crumbs (I used Ian's whole wheat panko crumbs with 1 tsp dried Italian seasoning)
1 tsp sea salt
1/4 tsp pepper
2 lightly beaten eggs

Directions

1. Heat oven to 350 degrees.
2. Combine zucchini, onion and broth in a Dutch oven over high heat; bring to a boil. Cover, reduce heat and simmer for 20 minutes or until tender. 
3. Drain; partially mash with a potato masher. 
4. To Dutch oven, add cooked rice, cheddar cheese, sour cream, 2 Tablespoons Parmesan cheese, bread crumbs, salt, pepper and eggs; stir gently.
5. Spoon mixture into a 9×13 baking dish spray with non-stick butter flavored spray. Sprinkle with remaining Parmesan cheese. Bake for 30 minutes or until bubbly.  Broil 1 minute, or until lightly browned. 

by Amee Livingston

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