Squash-Rice Casserole

Yield: 8 servings (1 cup each)
Source: CL Annual 2003 and Cooking Light Website


8 cups sliced zucchini (about 2-1/2 pounds)
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 ounces) shredded reduced-fat sharp cheddar cheese
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 cup Italian-seasoned breadcrumbs
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
Cooking spray


  1. Preheat oven to 350 degrees.
  2. Combine first 3 ingredients in a Dutch oven; bring to a boil.
  3. Cover, reduce heat, and simmer 20 minutes or until tender. Drain; partially mash with a potato masher.
  4. Combine zucchini mixture, rice, sour cream, cheddar cheese, 2 tablespoons Parmesan cheese,breadcrumbs, salt, pepper, and eggs in a bowl; stir gently.
  5. Spoon zucchini mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan cheese.
  6. Bake at 350 degrees for 30 minutes or until bubbly.
  7. Preheat broiler.
  8. Broil 1 minute or until lightly browned.


Healthy Units: 4 per serving
CALORIES 197 (25% from fat); FAT 5.5g (sat 2.7g, mono 1.5g, poly 0.4g); PROTEIN 12.7g; CARB 24g; FIBER 1.4g; CHOL 65mg; IRON 1.5mg; SODIUM 623mg; CALC 209mg

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