Squash Rice Casserole Cooking Light
Lighten up your comfort food cravings with this wholesome Squash Rice Casserole, a perfect blend of hearty and healthy! This vibrant dish layers tender slices of yellow squash with nutty brown rice, a savory onion and garlic sauté, and a creamy mix of eggs and reduced-fat mozzarella cheese. Topped with a golden, crispy layer of panko breadcrumbs and Parmesan, this casserole bakes to perfection in just 35 minutes. With its simple preparation, low-fat ingredients, and family-friendly flavors, it’s an ideal option for weeknight dinners or meal prep. Serve it as a satisfying vegetarian main or pair it with your favorite grilled protein for a well-rounded meal. Plus, it’s packed with feel-good nutrients, making it a deliciously guilt-free addition to your recipe collection!
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Recipe Information
Ingredients
- 4 cups (sliced) Yellow squash
- 2 cups Cooked brown rice
- 1 cup (chopped) Onion
- 2 minced Garlic cloves
- 1.5 cups (shredded) Reduced-fat mozzarella cheese
- 2 large Eggs
- 0.75 cup Low-fat milk
- 1 tablespoon Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 cup Panko breadcrumbs
- 0.25 cup (grated) Parmesan cheese
- as needed Cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly coat a 9x13-inch baking dish with cooking spray and set aside.
Heat a large skillet over medium heat. Add the olive oil, then sauté the chopped onion and minced garlic until fragrant and softened, about 3-4 minutes.
Add the sliced squash to the skillet, cooking until it begins to soften, about 5 minutes. Remove from heat and let cool slightly.
In a large bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
Stir the cooked brown rice, sautéed squash mixture, and 1 cup of the mozzarella cheese into the egg mixture. Mix well.
Pour the mixture into the prepared baking dish, spreading it out evenly.
In a small bowl, combine the panko breadcrumbs and grated Parmesan cheese. Sprinkle this mixture evenly over the casserole.
Top with the remaining 0.5 cup of mozzarella cheese.
Bake uncovered for 30-35 minutes, or until the casserole is bubbly and the topping is golden brown.
Allow the casserole to cool for 5-10 minutes before serving. Enjoy!
Nutrition Facts
Calories |
288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 78 mg | 26% | |
| Sodium | 746 mg | 32% | |
| Total Carbohydrate | 32.4 g | 12% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 6.5 g | ||
| Protein | 16.3 g | 33% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 320 mg | 25% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 313 mg | 7% | |
*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.
