Zucchini Rice Casserole Recipe

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Ingredients:

Serving

1 1/2 cups long grain brown rice
3 cups reduced-sodium chicken broth
4 cups zucchini or 4 cups summer squash, diced
2 red bell peppers
1 large onion, diced
3/4 tsp salt
1 1/2 cups low-fat milk
3 tbsp all-purpose flour
2 cups monterey jack pepper cheese, shredded
1 cup fresh corn kernels
2 tsp olive oil
8 oz turkey sausage
4 oz reduced-fat cream cheese
1/4 cup pickled jalapeno pepper, chopped

Directions:

Make Ahead Tip: Prepare through Step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375Â°F until the casserole is hot and the cheese is melted, about 45 minutes.
Tip: To remove corn from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.
Preheat oven to 375°F
Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. 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 1 1/2 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 1/2 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 stand for about 10 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	269.1 Kcal (1127 kJ)
Calories from fat	143.56 Kcal
		% Daily Value*
Total Fat	15.95g	25%
Cholesterol	55.9mg	19%
Sodium	922.94mg	38%
Potassium	610.77mg	13%
Total Carbs	12.22g	4%
Sugars	4.55g	18%
Dietary Fiber	1.75g	7%
Protein	16.92g	34%
Vitamin C	53.2mg	89%
Vitamin A	0.5mg	16%
Iron	9.4mg	52%
Calcium	328.6mg	33%

Amount Per 100 g
Calories	92.47 Kcal (387 kJ)
Calories from fat	49.33 Kcal
		% Daily Value*
Total Fat	5.48g	25%
Cholesterol	19.21mg	19%
Sodium	317.14mg	38%
Potassium	209.87mg	13%
Total Carbs	4.2g	4%
Sugars	1.56g	18%
Dietary Fiber	0.6g	7%
Protein	5.82g	34%
Vitamin C	18.3mg	89%
Vitamin A	0.2mg	16%
Iron	3.2mg	52%
Calcium	112.9mg	33%

* 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.

Tastes

salty
savory
bitter
sweet

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