Squash-Rice Casserole

Squash-Rice Casserole Recipe
Randy Mayor
We adapted the original version of this squash casserole from the recipe book of Joyce Swisdak's mom, Elizabeth McCann, to bring down the fat and calories and update the flavor. We added rice, sour cream, and Parmesan cheese. Now you can count it as a starchy side and vegetable all in one.

Yield:

8 servings (serving size: 1 cup)

Recipe from

Nutritional Information

Calories 197
Caloriesfromfat 25 %
Fat 5.5 g
Satfat 2.7 g
Monofat 1.5 g
Polyfat 0.4 g
Protein 12.7 g
Carbohydrate 24 g
Fiber 1.4 g
Cholesterol 65 mg
Iron 1.5 mg
Sodium 623 mg
Calcium 209 mg

Ingredients

8 cups sliced zucchini (about 2 1/2 pounds)
1 cup chopped onion
1/2 cup fat-free, less-sodium chicken broth
2 cups cooked rice
1 cup fat-free sour cream
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 cup Italian-seasoned breadcrumbs
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
Cooking spray

Preparation

Preheat oven to 350°.

Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain; partially mash with a potato masher. Combine zucchini mixture, rice, sour cream, cheddar cheese, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon zucchini mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at 350° for 30 minutes or until bubbly.

Preheat broiler.

Broil 1 minute or until lightly browned.

Note:

November 2000
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