Wild Rice Casserole

by janesmith2

SERVINGS

6 servings scale / convert

INGREDIENTS

1 cup brown rice
1/2 cup wild rice
1 red bell pepper, chopped
1 green bell pepper, chopped
1 zucchini, sliced
1 carrot, sliced
1 rib celery, sliced
1 tsp. garlic powder
1 tsp. onion powder
2 tbsp. margarine (no trans fats)
1 cube vegetable bouillon
2 cups hot water
Salt and ground black pepper to taste

INSTRUCTIONS

Preheat the oven to 350ºF.

Rinse the rice and pour into a 2-quart baking dish. Add the bell peppers, zucchini, carrot, and celery. Stir in the garlic powder, onion powder, and margarine. Pour the hot water over the bouillon cube to dissolve, then add to the rice mixture and cover.

Bake for 30 minutes, then check to see if more water needs to be added. Bake for 15 to 30 minutes longer, or until the rice is cooked. Stir well and season with the salt and pepper.

CHEF COMMENTS

Per serving: 180 calories, 4 g protein, 31 g carbohydrates, 5 g fat, 4 g fiber

Reprinted from: Lean Mom, Fit Family: The 6-Week Plan for a Slimmer You and a Healthier Family by Michael Sena, C.F.S. with Kirsten Straughan, R.D., L.D., and Tom Sattler, Ed.D. (August 2005; $16.95US/$23.95CAN; 1-59486-067-X) © 2005 Michael Sena. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com

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