• 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.
    Directions
    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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