Parmesan Zucchini & Rice Casserole

This delicious and flavorful casserole is sure to please the whole family!  Filling and topped with cheese, what more could you ask for?!

Parmesan Zucchini & Rice Casserole
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 1
  • Calories: 140
  • Fat: 4g
  • Carbohydrates: 19g
  • Protein: 7g
Recipe Type: Salads, Sides & Soups
Prep time: 
Cook time: 
Total time: 
Ingredients
Rice Mixture
  • 102g (1.5 cup) Dry Minute Brown Rice
  • 1.5 Cup Low Sodium Chicken Broth
Vegetables
  • 1tbs Olive Oil
  • 2lbs Zucchini
  • 160g White or Yellow Onion
  • 50g Scallion
  • 1tbs Minced Garlic (Jar)
  • 124g Green Bell Pepper
Seasonings
  • 1 tsp salt
  • 1 tbs Dried Basil
  • 1 tbs Dried Oregano
  • ½ tsp Cayenne Pepper (Can Omit)
Additional Add-Ins
  • 360g (1.5 cup) Canned Diced Tomatoes, Drained
  • 56g (1/2 cup) Fat Free Mozzarella Cheese (or use Cheese of Choice)
  • 40g (8tbs) Parmesan Cheese
What You Need
  • Large Microwavable Bowl
  • Large Knife (or Processor)
  • Extra Large Skillet
  • Large Spoon
  • Measuring Spoons & Cups
  • 2qt (or Slightly Larger Casserole Dish)
  • Cooking Spray (Olive Oil or Coconut Oil)
  • Scale
Tips/Suggestions
  • You can add more or less Mozzarella to your casserole as you desire.
  • You can top casserole with more or less Parmesan.
  • Swap out Veggies for your favorites.
  • Note: The second to last picture of the casserole (in the gallery) is after being reheated. The top turned to a more golden brown. To achieve this, leave in oven longer.
Instruction
  1. Preheat oven to 350 and prepare casserole dish with cooking spray, set aside.
  2. Add Dry Brown Rice and Chicken Broth to a large microwavable bowl. Heat in microwave following label directions.
  3. Prepare vegetables. Chop Onions, Scallions, Bell Pepper, Zucchini and set aside.
  4. Heat Olive Oil in skillet on Medium-High. Add Vegetables and sauté for about 5 minutes.
  5. Add all the Seasonings to the Vegetables and continue to cook. Remove from heat when vegetables are completely tender and coated with seasonings.
  6. Add Brown Rice, Diced Tomatoes (Drained), and Mozzarella Cheese. Stir Mix thoroughly.
  7. Add Mixture to casserole dish, top with Parmesan Cheese.
  8. Bake uncovered for 25-30 minutes.
  9. Remove from oven, allow to slightly set and cool for 5-10 minutes before cutting.
  10. Enjoy!!
Notes
Remember, you can always adjust recipe to smaller or larger portions to meet your needs and goals.
Be Healthy, Be Strong, Nourish your Body and Live Fit!!













 

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