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Vegetable Rice Casserole Recipe |
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Try this as a main dish for meatless dinner one night. The dairy products provide plenty of protein, plus calcium; serve with bread and a green salad.
Ingredients 1 (16 ounce) package frozen cauliflower, broccoli, and carrots 1 (15-ounce) carton reduced-fat ricotta cheese 1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese 1/2 cup reduced-fat mayonnaise or reduced-fat sour cream 1/4 teaspoon salt 1/4 teaspoon white pepper 1/2 teaspoon garlic powder 3 cups cooked rice, cooked without salt or fat 1/2 sliced green onion vegetable cooking spray
Method Preheat oven to 350o. Cook vegetables in small amount of boiling water 5 minutes; drain well.
Combine ricotta, Monterey Jack cheese, sour cream, salt, white pepper, and garlic powder in a large bowl; stir well. Add cooked vegetables, rice and green onion; mix well. Spoon into shallow 2-quart casserole coated with cooking spray. Cover with aluminium foil; bake for 20 minutes. Uncover and bake for 20 minutes or until hot.
Per serving: 47 g carbohydrates, 385 calories, 14 g fat(6 g saturated), 40 mg cholesterol, 19 g Protein, 380 mg sodium |
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