Squash & Rice Casserole
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 160.8
- Total Fat: 1.1 g
- Cholesterol: 4.3 mg
- Sodium: 352.6 mg
- Total Carbs: 26.3 g
- Dietary Fiber: 3.0 g
- Protein: 11.5 g
View full nutritional breakdown of Squash & Rice Casserole calories by ingredient
Number of Servings: 8
Ingredients
-
2 1/2 lbs zucchini, sliced
1 medium onion, chopped
1/2 cup reduced sodium chicken broth
2 cups cooked rice
1 cup fat free cheddar cheese, shredded
1 cup fat free sour cream
1/4 cup Parmesan cheese, shredded
1/4 cup seasoned breadcrumbs
Salt & pepper, to taste
4 egg whites, lightly beaten
Cooking spray
Directions
1. Preheat oven to 350 degrees. Lightly spray a 9x13" pan with cooking spray and set aside.
2. In a large pan over medium-high heat, combine the chicken broth, zucchini and onion and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Drain the broth and roughly mash with a potato masher.
3. Combine zucchini mash, rice, cheddar cheese, sour cream, 2 Tbsp Parmesan cheese, bread crumbs, salt & pepper and egg whites in a bowl and stir. Pour into the prepared baking dish and sprinkle with 2 Tbsp Parmesan cheese.
4. Bake for 30 minutes or until heated through and bubbly. Switch oven to high broil and allow to continue cooking 2 - 3 minutes, just until the cheese browns slightly. Serve immediately.
Serving Size: Makes 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user JSKASICK.
2. In a large pan over medium-high heat, combine the chicken broth, zucchini and onion and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Drain the broth and roughly mash with a potato masher.
3. Combine zucchini mash, rice, cheddar cheese, sour cream, 2 Tbsp Parmesan cheese, bread crumbs, salt & pepper and egg whites in a bowl and stir. Pour into the prepared baking dish and sprinkle with 2 Tbsp Parmesan cheese.
4. Bake for 30 minutes or until heated through and bubbly. Switch oven to high broil and allow to continue cooking 2 - 3 minutes, just until the cheese browns slightly. Serve immediately.
Serving Size: Makes 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user JSKASICK.