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Veggie and Rice Casserole

veggie rice casserole
Ingredients:
  • (2 cups) hot cooked rice
  • (3/4 cup) shredded reduced-fat cheddar cheese
  • (1/2 cup) egg substitute
  • (3/4 tsp.) garlic salt
  • (3 cups) frozen chopped broccoli, thawed
  • (4 oz.) fresh mushrooms, chopped
  • (1/2 cup) sweet red pepper, chopped
  • (1/2 medium) onion, chopped
  • (1 cup) egg substitute
  • (1/2 cup) fat-free milk
  • (1/2 tsp.) onion salt
  • (1/2 tsp.) pepper
  • (1 cup) shredded reduced-fat cheddar cheese
Servings
6
Dinner

Veggie and Rice Casserole

Steamed vegetables baked with cooked rice and cheddar cheese until melted and delicious.

Preparation Time
About 15 minutes
Cook Time
About 25 minutes

    Instructions

  1. 1Preheat oven to 375°F. Spray a 2 quart baking dish with cooking spray.
  2. 2Fill a medium saucepan with 1 inch. water and place over High heat. When boiling, place a steamer basket over the pan.
  3. 3Add broccoli, mushrooms, red pepper and onion to basket. Cover and steam 5 minutes. Combine rice, cheese, egg substitute and garlic salt in a large bowl. Add vegetables. Pour into dish, top with cheese.

  4. 4Bake 25-30 minutes, or until a knife comes out clean. Serve and enjoy.

Nutritional Information

Serving Size: 1/6 of casserole

Amount Per Serving:
  • Calories 226
  • Total Fat 7 g
  • Total Carbohydrate 23 g
  • Protein 19 g
  • Cholesterol 24 mg
  • Sodium 527 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 Eggs, Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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