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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 225.8
  • Total Fat: 10.1 g
  • Cholesterol: 43.8 mg
  • Sodium: 611.8 mg
  • Total Carbs: 22.4 g
  • Dietary Fiber: 3.2 g
  • Protein: 12.9 g

View full nutritional breakdown of ZUCCHINI RICE CASSEROLE calories by ingredient
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Number of Servings: 12


    1.5 cups long grain brown rice
    3 cups vegetable broth
    4 cups diced zucchini
    2 red bell peppers, diced (about 2 cups)
    1 large vidalia onion, diced (about 2 cups)
    3/4 tsp salt
    1.5 cups 1% milk
    3 Tbsp all purpose flour
    2 cups shredded pepper jack cheese (8 oz)
    1 cup corn kernels (if frozen, thaw first)
    2 tsp olive oil
    12 ounces al fresco chipotle chorzio chicken sausage (4 links), casings removed and diced.
    4 ounces reduced-fat cream cheese
    1/4 cup chopped canned green chilis


Preheat oven to 375
Pour rice in a 9 x 13 baking dish. Bring broth to a simmer in a small saucepan, then stir hot broth into the rice along with zucchini, red bell peppers, onion and salt. Cover with foil and bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, about 35-45 minutes more.

Meanwhile (after the uncovered rice goes back into the oven), whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened. Reduce heat to low. Add corn and 1-1/2 cups of the shredded pepper Jack cheese, stirring until the cheese is melted. Set aside.

Heat the oil in a skillet on medium and add chopped sausage. Cook until the sausage is lightly browned.

When the rice is done, stir in the sausage and cheese sauce. Sprinkle with remaining 1/2 cup of shredded pepper jack cheese. Dollup cream cheese by teaspoonful over the casserole. Top with chopped green chilis.

Return casserole to oven until cheese is melted, about 10 minutes. Remove from oven and let stand 10 minutes before serving.

Serving Size: Makes 12 1-cup servings

Number of Servings: 12

Recipe submitted by SparkPeople user ANNEROUSSEAU.

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