Zucchini and Rice Casserole Recipe

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Ingredients:

Serving

8 cups sliced zucchini (about 2 1/2 lb)
1 cup chopped onion
1/2 cup reduced-sodium fat-free chicken broth
2 cups cooked rice
1 cup shredded reduced-fat sharp cheddar cheese
1 cup nonfat sour cream
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 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, cheddar 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	220.25 Kcal (922 kJ)
Calories from fat	92.53 Kcal
		% Daily Value*
Total Fat	10.28g	16%
Cholesterol	74.81mg	25%
Sodium	530.84mg	22%
Potassium	804.59mg	17%
Total Carbs	19.2g	6%
Sugars	1.41g	6%
Dietary Fiber	2.73g	11%
Protein	14.39g	29%
Vitamin C	49.9mg	83%
Vitamin A	0.3mg	10%
Iron	2.2mg	12%
Calcium	244.4mg	24%

Amount Per 100 g
Calories	73.13 Kcal (306 kJ)
Calories from fat	30.72 Kcal
		% Daily Value*
Total Fat	3.41g	16%
Cholesterol	24.84mg	25%
Sodium	176.24mg	22%
Potassium	267.13mg	17%
Total Carbs	6.38g	6%
Sugars	0.47g	6%
Dietary Fiber	0.91g	11%
Protein	4.78g	29%
Vitamin C	16.6mg	83%
Vitamin A	0.1mg	10%
Iron	0.7mg	12%
Calcium	81.1mg	24%

* 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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