Squash-Rice Casserole

We adapted the original version of this squash casserole from the recipe book of Joyce Swisdak's mom, Elizabeth McCann, to bring down the fat and calories and update the flavor. We added rice, sour cream, and Parmesan cheese. Now you can count it as a starchy side and vegetable all in one.

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 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

Preparation

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, sour cream, cheddar cheese, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon zucchini 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.

Nutritional Information

Calories:

197 (25% from fat)

Fat:

5.5g (sat 2.7g,mono 1.5g,poly 0.4g)

Protein:

12.7g

Carbohydrate:

24g

Fiber:

1.4g

Cholesterol:

65mg

Iron:

1.5mg

Sodium:

623mg

Calcium:

209mg