- 1 quart water
- 3/4 cup uncooked long-grain rice
- 2 tablespoons canola oil
- 3 3/4 cups chopped sweet onion
- 1 tablespoon all-purpose flour
- 1/2 teaspoon kosher salt
- 1 cup fat-free milk
- 3 ounces Gruyère cheese, shredded (about 3/4 cup)
- Cooking spray
- 1/4 cup (1 ounce) grated fresh Parmesan cheese
- 2 tablespoons chopped fresh parsley
- calories 199
- fat 8 g
- satfat 2.9 g
- monofat 3.7 g
- polyfat 1.3 g
- protein 7.8 g
- carbohydrate 23.4 g
- fiber 1.6 g
- cholesterol 15 mg
- iron 1.1 mg
- sodium 227 mg
- calcium 207 mg
How to Make It
Preheat oven to 350°.
Bring 1 quart water to a boil; stir in rice. Cook 5 minutes; drain.
Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; cook 6 minutes or until tender, stirring occasionally. Sprinkle flour and salt over onion mixture, stirring until blended. Cook, stirring constantly, 1 minute.
Gradually add milk, stirring with a whisk until blended. Cook 3 minutes or until thick, stirring frequently. Add Gruyère cheese and rice, stirring until cheese melts. Pour onion mixture into an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Sprinkle with Parmesan cheese.
Bake, uncovered, at 350° for 35 minutes or until bubbly and brown. Sprinkle with parsley.