Wild Rice and Vegetable Casserole
En Español (Spanish Version)

Nutrition Facts
Serving Size¼ of recipeCalories390Total Fat15 gSaturated Fat7 gSodium379 mgTotal Carbohydrate48 gDietary Fiber5 gProtein17 g
Servings and Times
Servings4
Ingredients and Preparation
IngredientsMeasuresWild and long grain rice mix6 ouncesOlive oil2 teaspoonsBrussels sprouts, trimmed and outer leaves removed2 cupsGreen beans, trimmed2 cupsSalt¼ teaspoonPart-skim mozzarella, shredded¾ cupGoat cheese, crumbled4 ouncesDried cranberries2 tablespoonsWalnuts, chopped2 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




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