Best 2 Squash Rice Casserole Cooking Light Recipes

Squash rice casserole cooking light is a delicious, healthy, and budget-friendly dish that is perfect for a quick and easy weeknight meal. Using wholesome ingredients like butternut squash, brown rice, and a variety of vegetables, this casserole offers a tasty and nutritious meal that cooks in just one pot. This article will provide a curated selection of the best squash rice casserole recipes that are light on calories and high on flavor. Whether you prefer a vegetarian or vegan option, or are looking for a recipe that includes meat or seafood, we have you covered. So grab your cooking utensils and let's explore the world of delicious and healthy squash rice casserole cooking light recipes.

Check out the recipes below so you can choose the best recipe for yourself!

SQUASH-RICE CASSEROLE (COOKING LIGHT)

Squash-Rice Casserole (Cooking Light) image

From Cooking Light November 2000 Serving size is 1 cup Cooking light stats: Calories 197, Fat 5.5, Protein 12.7 g, Carb 24 g, Sodium 623 mgs.

Provided by Krista Roes

Categories Vegetable

Time 56m

Yield 8 1 cup portions, 8 serving(s)

Number Of Ingredients 12

Ingredients

8 cups zucchini, sliced
1 cup onion, chopped
1/2 cup reduced-sodium fat-free chicken broth
2 cups cooked rice
1 cup fat free sour cream
1 cup shredded reduced-fat sharp cheddar cheese
1/4 cup parmesan cheese, divided
1/4 cup Italian seasoned breadcrumbs
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
cooking spray

Steps:

Preheat oven to 350.
Combine first 3 ingredients in a Dutch oven, bring to boil.
Cover, reduce heat and simmer 20 minutes or until tender.
Drain, partially mash with a potato masher.
Combine zucchini mixture, rice, sour cream, cheddar cheese, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently.
Spoon into 13x9 baking dish coated with cooking spray.
Sprinkle 2 tablespoons Parmesan cheese on top.
Bake for 30 minutes or until bubbly.
Preheat broiler.
Broil for 1 minute or until lightly browned.

SQUASH RICE CASSEROLE (COOKING LIGHT)

Squash Rice Casserole (Cooking Light) image

This hearty (but healthy) vegetarian main is based on a recipe from "Cooking Light" magazine. This recipe works well with substitutions. You can use whatever vegetables you have on hand (eg. substituting another squash for the zucchini). It's a good make-ahead recipe; you can assemble it all ahead of time and then just put it in the oven before dinner-time. Enjoy!

Provided by blucoat

Categories One Dish Meal

Time 1h15m

Yield 8 serving(s)

Number Of Ingredients 15

Ingredients

6 cups sliced zucchini (about 2 pounds)
2 cups sliced mushrooms
1 cup chopped onion
2 minced garlic cloves (optional)
1/2 cup reduced-sodium fat-free chicken broth (or vegetable broth)
2 cups cooked white rice or 2 cups cooked brown rice
1 cup shredded reduced-fat sharp cheddar cheese or 1 cup shredded reduced-fat swiss cheese
1/4 cup nonfat sour cream
3/4 cup fat-free cottage cheese
1/4 cup grated fresh parmesan cheese, divided
1/4 cup Italian seasoned breadcrumbs
1 teaspoon salt
1/4 teaspoon black pepper
2 large eggs, lightly beaten
cooking spray

Steps:

Preheat oven to 350°.
Combine first 5 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain; partially mash with a potato masher.
Combine zucchini mixture, rice, cheddar (or swiss) cheese, cottage 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. Bake at 350° for 30 minutes or until bubbly.
Preheat broiler. Broil 1 minute or until lightly browned.

Tips:

For a creamy and flavorful casserole, use a combination of butternut squash and sweet potatoes.
To save time, use pre-cubed butternut squash and sweet potatoes.
If you don't have any cooked rice, you can cook 1 cup of uncooked white or brown rice according to the package directions.
Feel free to add other vegetables to the casserole, such as chopped carrots, celery, or zucchini.
For a cheesy casserole, sprinkle some shredded cheddar or mozzarella cheese on top before baking.
Serve the casserole with a side of roasted vegetables or a green salad.

Conclusion:

Squash rice is a delicious and versatile side dish that can be served with a variety of meals. It's a great way to use up leftover squash and rice, and it's also a healthy and affordable option. With its creamy texture and sweet flavor, squash rice is a dish that everyone will enjoy.