Easy Cheesy Ham and Veggie Rice Casserole Diabetic
Packed with hearty ingredients and wholesome flavors, this Easy Cheesy Ham and Veggie Rice Casserole is a delicious, diabetic-friendly comfort dish perfect for busy weeknights. Featuring cooked brown rice, lean low-sodium ham, and a vibrant mix of broccoli, carrots, and red bell peppers, this casserole is loaded with fiber and nutrients. A creamy mixture of unsweetened almond milk, low-fat cheddar cheese, and warming spices ties it all together for a cheesy, satisfying bake without excess calories or carbs. Ready in just 45 minutes, this one-dish meal is an excellent choice for those seeking a nutritious, low-sodium, and diabetes-friendly dinner option that's easy to prepare and perfect for the whole family.
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Recipe Information
Ingredients
- 3 cups Brown rice (cooked)
- 1 cup Ham (diced, lean, and low-sodium)
- 1 cup Broccoli florets (chopped, fresh or frozen)
- 0.5 cup Carrots (grated or finely diced)
- 0.5 cup Red bell pepper (diced)
- 1.25 cups Unsweetened almond milk (or skim milk)
- 1 cup Low-fat shredded cheddar cheese
- 0.5 teaspoons Garlic powder
- 0.5 teaspoons Onion powder
- 1 teaspoons Dried parsley
- 0.25 teaspoons Salt (optional or reduced-sodium)
- 0.25 teaspoons Black pepper
- 1 spray Non-stick cooking spray
Instructions
Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish with non-stick cooking spray.
In a large mixing bowl, combine the cooked brown rice, diced ham, chopped broccoli, grated carrots, and diced red bell pepper.
In a separate medium bowl, whisk together the almond milk, half of the shredded cheddar cheese, garlic powder, onion powder, dried parsley, salt, and black pepper.
Pour the milk and cheese mixture over the rice and veggie mixture, and stir until well combined.
Transfer the mixture into the prepared casserole dish, spreading it out evenly.
Sprinkle the remaining shredded cheddar cheese evenly over the top.
Cover the casserole dish with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for an additional 10 minutes, or until the cheese on top is melted and bubbly.
Let the casserole cool for 5 minutes before serving. Serve warm and enjoy!
Nutrition Facts
Calories |
1529 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 158 mg | 53% | |
| Sodium | 5309 mg | 231% | |
| Total Carbohydrate | 181.7 g | 66% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 13.9 g | ||
| Protein | 107.7 g | 215% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 1499 mg | 115% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2270 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
