Brown Rice Casserole Recipe

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Brown Rice Casserole
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  1. Cook rice using the water or broth according to package directions.
  2. Preheat oven to 350º and grease a casserole dish.
  3. Heat olive oil in a large skillet over medium heat and saute onion until tender and translucent.
  4. Mix in the zucchini, chicken (if using), and mushrooms. Season with the cumin, salt and cayenne.
  5. Saute until chicken in heated through and zucchini is browned.
  6. In a large mixing bowl, mix the cooked rice, mixture in skillet, beans, chilis, carrots, and 1/2 of the cheese.
  7. Transfer to casserole dish and sprinkle with the remaining cheese.
  8. Cover with foil and bake 30 minutes.
  9. Uncover, and continue baking for 10 more minutes or until lightly browned and bubbly around the edges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 253.97 Kcal (1063 kJ)
Calories from fat 100.95 Kcal
% Daily Value*
Total Fat 11.22g 17%
Cholesterol 21.97mg 7%
Sodium 471.86mg 20%
Potassium 314.95mg 7%
Total Carbs 28.44g 9%
Sugars 2.82g 11%
Dietary Fiber 4.13g 17%
Protein 10.06g 20%
Vitamin C 13.3mg 22%
Vitamin A 0.1mg 2%
Iron 2.3mg 13%
Calcium 115.8mg 12%
Amount Per 100 g
Calories 151.6 Kcal (635 kJ)
Calories from fat 60.26 Kcal
% Daily Value*
Total Fat 6.7g 17%
Cholesterol 13.11mg 7%
Sodium 281.67mg 20%
Potassium 188mg 7%
Total Carbs 16.97g 9%
Sugars 1.68g 11%
Dietary Fiber 2.47g 17%
Protein 6.01g 20%
Vitamin C 7.9mg 22%
Iron 1.4mg 13%
Calcium 69.1mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.2
  • 7

Good Points

  • saturated fat free,
  • low cholesterol

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