Zucchini Rice Casserole Recipe

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Ingredients:

Serving

1 1/2 cups long grain brown rice
3 cups reduced-sodium chicken broth
4 cups diced zucchini (about 1 lb)
2 red bell peppers
1 large onion, diced
3/4 tsp salt
1 1/2 cups low-fat milk
3 tbsp all-purpose flour
2 cups shredded monterey jack pepper cheese, divided
1 cup fresh corn (thawed
2 tsp extra-virgin olive oil
8 oz turkey sausage, casings removed
4 oz reduced-fat cream cheese ( neufchatel)
1/4 cup chopped pickled jalapeno pepper

Directions:

Preheat oven to 375 degrees F.
Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapenos.
Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	770.27 Kcal (3225 kJ)
Calories from fat	432.92 Kcal
		% Daily Value*
Total Fat	48.1g	74%
Cholesterol	167.7mg	56%
Sodium	2769.55mg	115%
Potassium	1273.38mg	27%
Total Carbs	31.11g	10%
Sugars	13.74g	55%
Dietary Fiber	4.12g	16%
Protein	46.82g	94%
Vitamin C	120.4mg	201%
Vitamin A	1.5mg	49%
Iron	27.3mg	152%
Calcium	958.9mg	96%

Amount Per 100 g
Calories	102.25 Kcal (428 kJ)
Calories from fat	57.47 Kcal
		% Daily Value*
Total Fat	6.39g	74%
Cholesterol	22.26mg	56%
Sodium	367.65mg	115%
Potassium	169.04mg	27%
Total Carbs	4.13g	10%
Sugars	1.82g	55%
Dietary Fiber	0.55g	16%
Protein	6.22g	94%
Vitamin C	16mg	201%
Vitamin A	0.2mg	49%
Iron	3.6mg	152%
Calcium	127.3mg	96%

* 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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