Squash-Rice Casserole Recipe

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Ingredients

Count

Nutrition

143

Calories

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Ingredients:

Serving

8 cups sliced zucchini (about 2 1/2 lb)
1 cup chopped onion
1/2 cup fat-free , less-sodium chicken broth
2 cups cooked rice
1 cup fat-free sour cream
1 cup (4 oz) shredded reduced-fat sharp cheddar cheese
1/4 cup (1 oz) grated fresh parmesan cheese, divided
1/4 cup italian-seasoned breadcrumbs
1 tsp salt
1/4 tsp black pepper
2 large eggs, lightly beaten
cooking spray

Directions:

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, sour cream, cheddar cheese, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon zucchini 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	142.94 Kcal (598 kJ)
Calories from fat	18.79 Kcal
		% Daily Value*
Total Fat	2.09g	3%
Cholesterol	51.5mg	17%
Sodium	424.17mg	18%
Potassium	809.22mg	17%
Total Carbs	21.16g	7%
Sugars	1.67g	7%
Dietary Fiber	2.73g	11%
Protein	10.98g	22%
Vitamin C	49.7mg	83%
Iron	2.5mg	14%
Calcium	115mg	11%

Amount Per 100 g
Calories	52.63 Kcal (220 kJ)
Calories from fat	6.92 Kcal
		% Daily Value*
Total Fat	0.77g	3%
Cholesterol	18.96mg	17%
Sodium	156.17mg	18%
Potassium	297.93mg	17%
Total Carbs	7.79g	7%
Sugars	0.61g	7%
Dietary Fiber	1g	11%
Protein	4.04g	22%
Vitamin C	18.3mg	83%
Iron	0.9mg	14%
Calcium	42.3mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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