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Squash Rice Casserole (Cooking Light) Recipe

Squash Rice Casserole (Cooking Light) Recipe

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Ingredients:

Serving

6 cups sliced zucchini (about 2 lb)
2 cups sliced mushrooms
1 cup chopped onion
2 minced garlic cloves (optional)
1/2 cup reduced-sodium fat-free chicken broth
2 cups cooked white rice
1 cup shredded reduced-fat sharp cheddar cheese
1/4 cup nonfat sour cream
3/4 cup fat-free cottage cheese
1/4 cup 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 5 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, cheddar (or swiss) cheese, cottage cheese, sour cream, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon 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	215.2 Kcal (901 kJ)
Calories from fat	71.25 Kcal
		% Daily Value*
Total Fat	7.92g	12%
Cholesterol	67.26mg	22%
Sodium	591.37mg	25%
Potassium	701.11mg	15%
Total Carbs	20.95g	7%
Sugars	2.24g	9%
Dietary Fiber	1.82g	7%
Protein	15.46g	31%
Vitamin C	40.6mg	68%
Vitamin A	0.3mg	10%
Iron	2.1mg	12%
Calcium	232.1mg	23%

Amount Per 100 g
Calories	74.15 Kcal (310 kJ)
Calories from fat	24.55 Kcal
		% Daily Value*
Total Fat	2.73g	12%
Cholesterol	23.18mg	22%
Sodium	203.77mg	25%
Potassium	241.58mg	15%
Total Carbs	7.22g	7%
Sugars	0.77g	9%
Dietary Fiber	0.63g	7%
Protein	5.33g	31%
Vitamin C	14mg	68%
Vitamin A	0.1mg	10%
Iron	0.7mg	12%
Calcium	80mg	23%

* 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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