Squash-Rice Casserole

Health score
9%
Squash-Rice Casserole
45 min.
8
209kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cups rice cooked
  • large eggs lightly beaten
  • 0.5 cup less-sodium chicken broth fat-free
  • 0.3 cup italian-seasoned breadcrumbs 
  • cup onion chopped
  • ounce parmesan cheese fresh divided grated
  • teaspoon salt 
  • ounces sharp cheddar cheese shredded reduced-fat
  • cup cup heavy whipping cream fat-free sour
  • 2.5 pounds zucchini sliced

Equipment

  • bowl
  • oven
  • baking pan
  • potato masher
  • broiler
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender.
  3. Drain; partially mash with a potato masher.
  4. Combine zucchini mixture, rice, cheddar cheese, sour cream, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan cheese.
  5. Bake at 350 for 30 minutes or until bubbly.
  6. Preheat broiler. Broil 1 minute or until lightly browned.

Nutrition Facts

Calories209kcal
Protein20.04%
Fat32.78%
Carbs47.18%

Properties

Glycemic Index
29.63
Glycemic Load
12.95
Inflammation Score
-6
Nutrition Score
12.568695493366%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
5mg

Nutrients percent of daily need

Calories:209.41kcal
10.47%
Fat:7.74g
11.91%
Saturated Fat:3.91g
24.41%
Carbohydrates:25.07g
8.36%
Net Carbohydrates:22.95g
8.35%
Sugar:4.88g
5.42%
Cholesterol:65.71mg
21.9%
Sodium:619.12mg
26.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.65g
21.29%
Vitamin C:26.95mg
32.67%
Manganese:0.52mg
25.8%
Phosphorus:226.52mg
22.65%
Calcium:224.19mg
22.42%
Selenium:14.76µg
21.08%
Vitamin B2:0.34mg
19.82%
Vitamin B6:0.34mg
17.02%
Potassium:495.31mg
14.15%
Folate:55.88µg
13.97%
Vitamin A:601.99IU
12.04%
Zinc:1.66mg
11.08%
Magnesium:44mg
11%
Vitamin B1:0.14mg
9.33%
Fiber:2.12g
8.46%
Vitamin K:8.44µg
8.04%
Vitamin B5:0.78mg
7.75%
Vitamin B12:0.43µg
7.2%
Copper:0.14mg
7.12%
Iron:1.13mg
6.27%
Vitamin B3:1.18mg
5.89%
Vitamin E:0.45mg
2.97%
Vitamin D:0.35µg
2.35%
Source:My Recipes