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Sausage Vegetable and Rice Casserole
Ingredients:
- (1 1/2 cups) long-grain brown rice
- (3 cups) reduced-sodium chicken broth
- (4 cups) zucchini and/or summer squash, diced
- (2 medium) red or green bell peppers, chopped
- (1 large) onion, diced
- (3/4 tsp.) salt
- (1 1/2 cups) low-fat milk
- (3 Tbsp.) all-purpose flour
- (2 cups) pepper Jack cheese, shredded and divided
- (1 cup) fresh or frozen (thawed) corn kernels
- (2 tsp.) extra-virgin olive oil
- (8 oz.) turkey sausage, casings removed
- (4 oz.) reduced-fat cream cheese
- (1/4 cup) pickled jalapeños, chopped
Preparation Time
About 10 minutes
Cook Time
About 1 hr 50 minutes
Instructions
- 1Preheat oven to 375°F.
- 2Place broth into a small saucepan and place over medium-heat to simmer. Add rice to a 13x9 in. baking dish. Add broth (when hot), zucchini/squash, bell peppers, onion and salt, stir until combined.
- 3Cover with foil and bake 45 minutes, then remove foil and bake another 35-45 minutes, or until rice is tender.
Place saucepan back over medium heat and add milk and flour, whisk to combine.
- 4Cook 3-4 minutes, or until thick, reduce heat to low and add 1 1/2 cups pepper Jack cheese and corn. Stir until melted, remove from heat.
- 5Place a large skillet over medium heat. Add sausage, break up with a wooden spoon and cook about 4 minutes, or until browned.
- 6Add sausage and cheese sauce to rice in casserole dish, stir to combine. Top with rest of pepper Jack cheese, spoonfuls of cream cheese and jalapenos.
- 7Bake 10 minutes, or until cheese is melted. Let cool 10 minutes and serve.
Nutritional Information
Serving Size: 1 cup
Amount Per Serving:
- Calories 248
- Total Fat 9 g
- Total Carbohydrate 29 g
- Protein 13 g
- Cholesterol 34 mg
- Sodium 491 mg
- Fiber 2 g
Additional Information
Recipe Category: Dinner
Recipe Subcategory: Casseroles
Recipe Ethnicity: N/A
Dietetic Info:
- Glycemic Index:
- Gluten Free: No
Vegetarian/Allergen Info: Contains Poultry, Dairy
NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.
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Recipe