Cheesy Veggie & Rice Casserole

January 1, 2025 Recipes

This Cheesy Veggie & Rice Casserole is a delicious, comforting dish packed with nutrients.

With hearty ingredients like kale, mushrooms, onions, and brown rice, this casserole delivers a good dose of fiber, vitamins, and minerals. Kale and mushrooms provide antioxidants and support immune health, while brown rice adds whole-grain goodness for steady energy. Topped with melty cheese, this recipe is sure to be a hit with kids and grown-ups alike, making it a perfect choice for a balanced, veggie-packed meal.

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Preparation Time:
30 minutes

Cooking Time:
60 minutes

Servings:
6

Ingredients:

  • 2 cups Low-sodium chicken broth
  • 1 cup Brown rice, uncooked, long- grain, regular, dry
  • 1 Tbsp Margarine
  • ¾ cup Fresh onions, diced
  • 3 cups Fresh mushrooms, sliced
  • 1 tsp Garlic, minced
  • ¼ tsp Salt
  • ¼ tsp Ground black pepper
  • ¼ tsp Onion powder
  • 1 Tbsp and 1 tsp Whole- wheat flour
  • ¾ cup Low-fat (1%) milk
  • 1 qt or 4 oz Fresh kale, finely chopped
  • 1 cup Low-fat cheddar cheese, shredded
  • ¾ cup Low-fat mozzarella cheese, low-moisture, part-skim, shredded
Broccol & Rice Casserole
This recipe is sure to be a hit with kids and grown-ups alike!

Directions:

  • Preheat oven to 350 °F (for convection oven: 325 °F).
  • Pour chicken broth in a medium saucepan and bring to a boil.
  • Place brown rice in a small baking dish (8” x 8” x 2”).
  • Pour boiling broth over brown rice. Stir. Cover baking dish tightly.
  • Bake in oven for 40 minutes.
  • Remove cooked rice from oven. Set aside.
  • Make the mushroom sauce: in a medium non-stick saucepan, add margarine, onions, mushrooms, minced garlic, salt, pepper, and onion powder. Stir constantly over medium-high heat until mushrooms are soft, about 3 minutes.
  • Sprinkle flour over mushroom mixture. Stir well. After one minute, reduce to medium-low heat.
  • Add milk, stirring constantly until smooth. Sauce will become creamy and thick in texture. Remove from heat and set aside.
  • In a small bowl, combine cheese together and set aside.
  • Lightly coat a baking dish (9” x 9”) with cooking spray, then assemble the casserole layers evenly into the baking dish as follows:

• First (bottom) layer: cooked rice

• Second layer: mushroom sauce

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• Third layer: kale

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• Fourth (top) layer: sprinkle with cheese mixture.

  • Cover baking dish tightly.
  • Bake again in the oven for 15-20 minutes (convection oven: 325 °F for 5-10 minutes).
  • Remove from oven and allow to cool for a few minutes before cutting into 6 pieces.
  • Serve, freeze, or refrigerate leftovers within 2 hours.

Nutrients Per Serving:

Calories 251
Protein 16 g
Carbohydrates 37 g
Dietary Fiber 4 g
Total Sugars 3 g

Total Fat 7 g
Saturated Fat 3 g
Cholesterol 8 mg
Sodium 401 mg
Vitamin A 196 mcg RAE

Vitamin C 10 mg
Vitamin D 27 IU
Calcium 266 mg
Iron 3 mg
Potassium 351 mg

REFERENCES:

Adapted from “Rice Vegetable Casserole” CACFP Home Childcare 6-Serving Recipe Project.
https://theicn.org/cnrb/recipes-for-centers/recipes-for-centers-main-dishes/rice-vegetable-casserole-usda-recipe-for-child-care-centers/