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Randy Mayor; Melanie J. Clarke Photo by: Randy Mayor; Melanie J. Clarke

Squash-Rice Casserole

Easy to prepare and rich in flavor, the casserole pairs fabulously with roasted chicken, ham, or pork chops. This simple dish has become a staff favorite, and we believe it will be right at home in your home, too.

Cooking Light OCTOBER 2002

  • Yield: 8 servings (serving size: 1 cup)

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 (4 ounces) shredded reduced-fat sharp cheddar cheese
  • 1 cup fat-free sour cream
  • 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, cheddar cheese, sour cream, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon 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.

Nutritional Information

Amount per serving
  • Calories: 197
  • Calories from fat: 25%
  • Fat: 5.5g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.4g
  • Protein: 12.7g
  • Carbohydrate: 24g
  • Fiber: 1.4g
  • Cholesterol: 65mg
  • Iron: 1.5mg
  • Sodium: 623mg
  • Calcium: 209mg
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Squash-Rice Casserole recipe

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