Recipe:

Brown Rice and Vegetable Casserole

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Serves 8 to 10

Serve this hearty dish alongside grilled meats. Feel free to use leftover brown rice in this recipe, and other grains such as wild rice and quinoa also work well.

Ingredients

2 tablespoons extra virgin olive oil
2 cloves garlic, finely chopped
1 large onion, chopped
1 red bell pepper, chopped
1 (8-ounce) package sliced mushrooms
1 medium zucchini, chopped
1 medium yellow summer squash, chopped
1 (14.5-ounce) can diced tomatoes, drained
1/2 teaspoon sea salt
Freshly ground black pepper
4 cups cooked long-grain brown rice
1/3 cup grated Parmesan cheese
2 eggs, beaten
2 tablespoons chopped parsley
2 tablespoons chopped oregano
2 tablespoons chopped chives

Method

In a large skillet, warm olive oil over medium heat. Add garlic and onion and cook, stirring frequently, until tender, about 5 minutes. Add bell pepper, mushrooms, zucchini and yellow squash. Cook, stirring frequently, until vegetables are just tender, 5 minutes. Add tomatoes and cook 2 minutes longer. Add salt and pepper.

In a large bowl, combine rice, cooked vegetables, cheese, eggs, parsley and oregano. Pour into a lightly oiled 9x13-inch casserole dish. Bake 20 to 25 minutes until golden brown on top. Garnish with chives and serve immediately.

Nutrition

Per serving (about 9oz/251g-wt.): 190 calories (50 from fat), 6g total fat, 1.5g saturated fat, 7g protein, 28g total carbohydrate (4g dietary fiber, 4g sugar), 45mg cholesterol, 260mg sodium

Tags: Family Friendly, American, Wheat Free, Vegetarian, Sugar Conscious, Low Sodium, Low Fat, Gluten Free

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