204930 Health Library | Health and Wellness | Wellmont Health System
  • Wild Rice and Vegetable Casserole

    Nutrition Facts

    Serving Size ¼ of recipe
    Calories 390
    Total Fat 15 g
    Saturated Fat 7 g
    Sodium 379 mg
    Total Carbohydrate 48 g
    Dietary Fiber 5 g
    Protein 17 g

    Servings and Times

    Servings 4

    Ingredients and Preparation

    Ingredients Measures
    Wild and long grain rice mix 6 ounces
    Olive oil 2 teaspoons
    Brussels sprouts, trimmed and outer leaves removed 2 cups
    Green beans, trimmed 2 cups
    Salt ¼ teaspoon
    Part-skim mozzarella, shredded ¾ cup
    Goat cheese, crumbled 4 ounces
    Dried cranberries 2 tablespoons
    Walnuts, chopped 2 tablespoons
    Tip: Not a fan of Brussels sprouts? Substitute another vegetable of your choice.
    1. Cook rice according to package directions, but omitting salt and spice packet (if included).
    2. 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.
    3. Layer the rice, vegetables, cheeses, walnuts, and cranberries in a baking or casserole dish. Bake at 350˚F for about 25 minutes, until cheese is melted.

    Exchanges3 starches; 2 vegetables; 2 medium-fat meat substitutes; 1 fat

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