Cheesy Sausage Zucchini Casserole

Gluten Free
Dairy Free
Health score
5%
Cheesy Sausage Zucchini Casserole
90 min.
8
343kcal

Suggestions

Ingredients

  • ounce mushrooms drained sliced canned
  • 0.3 cup onion chopped
  • pinch oregano dried
  • pound pork sausage 
  • ounce processed cheese food cubed
  • servings salt and pepper to taste
  • cup tomatoes fresh diced
  • cup water 
  • 0.5 cup rice white uncooked
  • cups zucchini squash cubed

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan
  • casserole dish

Directions

  1. Combine the rice and water in a small saucepan, and bring to a boil. Reduce heat to low, and simmer for about 20 minutes, or until tender.
  2. Remove from heat, and set aside.
  3. Preheat the oven to 325 degrees F (165 degrees C).
  4. Cook sausage and onion in a large skillet over medium heat, stirring until evenly browned.
  5. Drain excess grease. Stir in zucchini and tomatoes, and cook until tender. Stir in rice, mushrooms, and cheese. Season with oregano, salt, and pepper.
  6. Spread into a 9x13 inch baking dish, or a 2 quart casserole dish.
  7. Bake, uncovered, for 1 hour in the preheated oven, or until lightly browned and bubbly.

Nutrition Facts

Calories343kcal
Protein18.65%
Fat64.05%
Carbs17.3%

Properties

Glycemic Index
25.15
Glycemic Load
6.34
Inflammation Score
-5
Nutrition Score
12.793478136477%

Flavonoids

Naringenin
0.13mg
Isorhamnetin
0.25mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
1.53mg

Nutrients percent of daily need

Calories:342.76kcal
17.14%
Fat:24.45g
37.62%
Saturated Fat:10.2g
63.73%
Carbohydrates:14.86g
4.95%
Net Carbohydrates:13.1g
4.76%
Sugar:3.57g
3.97%
Cholesterol:69.17mg
23.06%
Sodium:1156.75mg
50.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.02g
32.04%
Calcium:321.85mg
32.19%
Phosphorus:319.77mg
31.98%
Vitamin B3:3.72mg
18.61%
Vitamin C:14.42mg
17.47%
Vitamin B6:0.35mg
17.36%
Zinc:2.51mg
16.73%
Vitamin B1:0.23mg
15.3%
Manganese:0.3mg
15.16%
Vitamin B12:0.91µg
15.12%
Potassium:441.36mg
12.61%
Selenium:8.78µg
12.55%
Vitamin B2:0.21mg
12.37%
Vitamin A:589.89IU
11.8%
Vitamin B5:0.99mg
9.91%
Copper:0.19mg
9.66%
Magnesium:36.49mg
9.12%
Iron:1.42mg
7.89%
Fiber:1.76g
7.06%
Folate:25.82µg
6.45%
Vitamin D:0.96µg
6.43%
Vitamin K:5.21µg
4.96%
Vitamin E:0.53mg
3.52%
Source:Allrecipes