Your Health

Wild Rice and Vegetable Casserole

Nutrition Facts

Serving Size ¼ of recipe
Calories 390
Total Fat 15 g
Saturated Fat 7 g
Sodium 379 mg
Total Carbohydrate 48 g
Dietary Fiber 5 g
Protein 17 g

Servings and Times

Servings 4

Ingredients and Preparation

Ingredients Measures
Wild and long grain rice mix 6 ounces
Olive oil 2 teaspoons
Brussels sprouts, trimmed and outer leaves removed 2 cups
Green beans, trimmed 2 cups
Salt ¼ teaspoon
Part-skim mozzarella, shredded ¾ cup
Goat cheese, crumbled 4 ounces
Dried cranberries 2 tablespoons
Walnuts, chopped 2 tablespoons

Tip: Not a fan of Brussels sprouts? Substitute another vegetable of your choice.

Directions

  1. Cook rice according to package directions, but omitting salt and spice packet (if included).
  2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add the Brussels sprouts and sauté for 2-3 minutes. Cover and reduce heat to medium; cook, stirring occasionally, until tender, about 5-6 minutes. Add green beans and sauté another 2-3 minutes, uncovered. Season with salt.
  3. Layer the rice, vegetables, cheeses, walnuts, and cranberries in a baking or casserole dish. Bake at 350˚F for about 25 minutes, until cheese is melted.
  • Exchanges

    3 starches; 2 vegetables; 2 medium-fat meat substitutes; 1 fat