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Wild Rice and Vegetable Casserole

June 10, 2008 - 7:30am
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Wild Rice and Vegetable Casserole

Nutrition Facts

Serving Size¼ of recipe
Total Fat15 g
Saturated Fat7 g
Sodium379 mg
Total Carbohydrate48 g
Dietary Fiber5 g
Protein17 g

Servings and Times


Ingredients and Preparation

Wild and long grain rice mix6 ounces
Olive oil 2 teaspoons
Brussels sprouts, trimmed and outer leaves removed 2 cups
Green beans, trimmed 2 cups
Salt¼ teaspoon
Part-skim mozzarella, shredded ¾ cup
Goat cheese, crumbled4 ounces
Dried cranberries 2 tablespoons
Walnuts, chopped2 tablespoons

Tip: Not a fan of Brussels sprouts? Substitute another vegetable of your choice.

  1. Directions
  2. Cook rice according to package directions, but omitting salt and spice packet (if included).
  3. 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.
  4. 3. Layer the rice, vegetables, cheeses, walnuts, and cranberries in a baking or casserole dish. Bake at 350ÀöF for about 25 minutes, until cheese is melted.

3 starches; 2 vegetables; 2 medium-fat meat substitutes; 1 fat

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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