Cook Time:40 minsAdditional Time:1 hr 20 minsTotal Time:2 hrsServings:12Yield:12 cupsJump to Nutrition Facts
Cook Time:40 minsAdditional Time:1 hr 20 minsTotal Time:2 hrsServings:12Yield:12 cups
Cook Time:40 mins
Cook Time:
40 mins
Additional Time:1 hr 20 mins
Additional Time:
1 hr 20 mins
Total Time:2 hrs
Total Time:
2 hrs
Servings:12
Servings:
12
Yield:12 cups
Yield:
12 cups
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 1/2 cups long-grain brown rice3cupsreduced-sodium chicken broth4 cups diced zucchini , and/or summer squash (about 1 pound)2red or green bell peppers, chopped1large onion, diced¾teaspoonsalt1 1/2 cups low-fat milk3tablespoonsall-purpose flour2cupsshredded pepper Jack cheese, divided1cupfresh or frozen (thawed) corn kernels2teaspoonsextra-virgin olive oil8ouncesturkey sausage, casings removed4 ounces reduced-fat cream cheese , (Neufchâtel)¼cupchopped pickled jalapeños
Cook Mode(Keep screen awake)
Ingredients
1 1/2 cups long-grain brown rice
3cupsreduced-sodium chicken broth
4 cups diced zucchini , and/or summer squash (about 1 pound)
2red or green bell peppers, chopped
1large onion, diced
¾teaspoonsalt
1 1/2 cups low-fat milk
3tablespoonsall-purpose flour
2cupsshredded pepper Jack cheese, divided
1cupfresh or frozen (thawed) corn kernels
2teaspoonsextra-virgin olive oil
8ouncesturkey sausage, casings removed
4 ounces reduced-fat cream cheese , (Neufchâtel)
¼cupchopped pickled jalapeños
Directions
Preheat oven to 375 degrees F.
Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.
Tips
Make Ahead Tip: Prepare through Step 5; cool, cover and refrigerate for up to 1 day. To finish, bake at 375°F until the casserole is hot and the cheese is melted, about 45 minutes.
Tip: To remove corn from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.
Originally appeared: EatingWell Magazine, May/June 2009
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Nutrition Facts(per serving)242Calories9gFat28gCarbs12gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
