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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 |
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
- Cook rice according to package directions, but omitting salt and spice packet (if included).
- 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.
- 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
3 starches; 2 vegetables; 2 medium-fat meat substitutes; 1 fat
