Squash-Rice Casserole (Cooking Light)

Name: Squash-Rice Casserole (Cooking Light)
Prep time: 25 min
Cook time: 31 min
Total time: 56 min
Yield: 8 1 cup portions, 8 serving(s)
Ingredients: 1892.72 ml zucchini, sliced; 236.59 ml onion, chopped; 118.29 ml reduced-sodium fat-free chicken broth; 473.18 ml cooked rice; 236.59 ml fat free sour cream; 236.59 ml shredded reduced-fat sharp cheddar cheese; 59.14 ml parmesan cheese, divided; 59.14 ml Italian seasoned breadcrumbs; 4.92 ml salt; 1.23 ml black pepper; 2 large eggs, lightly beaten; cooking spray

Submitted by Krista Roes

"From Cooking Light November 2000 Serving size is 1 cup Cooking light stats: Calories 197, Fat 5.5, Protein 12.7 g, Carb 24 g, Sodium 623 mgs."

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photo by margot_hanson_86725

Ready In:: 56mins
Ingredients:: 12
Yields:: 8 1 cup portions
Serves:: 8

ingredients

1892.72 ml zucchini, sliced
236.59 ml onion, chopped
118.29 ml reduced-sodium fat-free chicken broth
473.18 ml cooked rice
236.59 ml fat free sour cream
236.59 ml shredded reduced-fat sharp cheddar cheese
59.14 ml parmesan cheese, divided
59.14 ml Italian seasoned breadcrumbs
4.92 ml salt
1.23 ml black pepper
2 large eggs, lightly beaten
cooking spray

directions

Preheat oven to 350.
Combine first 3 ingredients in a Dutch oven, bring to 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 into 13x9 baking dish coated with cooking spray.
Sprinkle 2 tablespoons Parmesan cheese on top.
Bake for 30 minutes or until bubbly.
Preheat broiler.
Broil for 1 minute or until lightly browned.

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Reviews

This casserole doesn't even taste like squash. I use half yellow squash and half zuccini. I also add 1 1/2 cups baked chicken. It is delicious! Real easy to make also.

margot_hanson_86725
Excellent. This is a good replacement for dishes like scalloped potatoes without the fat and calories. I substituted aborio rice because of its creaminess and lower calories compared to brown or white. I also used egg substitute to further lower the fat and calories. Thanks for posting.

Chef Saskatchewan B
This is a wonderful recipe that even has my son who is hesistant about zucchini going back for seconds. (I use basmati rice in all my rice recipes.) I sometimes make it the day before it is to be served as the family likes it the "next" day best.

Bren_in_L.R.
Easy to make and the kids will love it! Classic squash casserole without the extra fat. Great side dish. Next time might add a bit of garlic or some other spices.

starlight17_12979236

RECIPE SUBMITTED BY

Krista Roes

I had the privilege of growing up in Ethiopia and Ghana as a young child, settling into the Charlotte, North Carolina area as a teen, and now my husband and I are missionaries living in southwest Germany. My parents live in Kenya and my sister lives in the Middle East. Family reunion cookouts are FUN! I’ve got a wonderful husband and a 8 year old son. I love traveling (go figure!), reading historical fiction, archeology and action movies. We all love to eat! My dh is more of a meat and potato’s guy, but I’ve introduced him to all kinds of eclectic foods. <a href="http://easyhitcounters.com/stats.php?site=kristaroes" target="_top"><img border="0" alt="Free Hit Counters" src="http://beta.easyhitcounters.com/counter/index.php?u=kristaroes&s=party" ALIGN="middle" HSPACE="4" VSPACE="2"></a> <a href="http://easyhitcounters.com/" target="_top">Free Counter</a> Some Contests I've participated in: <img src="http://i80.photobucket.com/albums/j166/ZaarNicksMom/Animation6.gif"> <img src="http://i250.photobucket.com/albums/gg271/MrsTeny/Permanent%20Collection/PACSpring09Participation.jpg"><img src="http://i270.photobucket.com/albums/jj81/HokiesLady65/zaarcookbooktaggame.jpg"> <img src="http://i21.photobucket.com/albums/b280/carolinamoon21/TEXMEXstickr.jpg"> <img src="http://i147.photobucket.com/albums/r317/j_welcome/pics2/food/PRMRcopy.jpg"><img src="http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/Other/MedSTICKER.jpg"> <img src="http://i10.photobucket.com/albums/a132/tgifford/Game%20Room%20Banners/IRecommendTagGa_WonderFall-1.jpg" border="0" alt="Photobucket"> <img src=http://www.recipezaar.com/members/home/590105/hcabc.jpg> <img src="http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/PACfall08partic.jpg" border="0" alt="Photobucket"><img src="http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/IWasAdoptedfall08.jpg" border="0" alt="Photobucket"> <img src="http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/Other/BeyondburgersST.jpg"> <img src="http://star.walagata.com/w/flower753/soup2.jpg">

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