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Wild Rice, Cheese and Vegetable Casserole Recipe

Wild Rice, Cheese and Vegetable Casserole Recipe

4 servings

Delicious, with a generous amount of melted cheese. The vegetables can vary according to season and availability.



1 package wild and white rice mix, cooked without spice packet

1 1/2 cups each: cut asparagus spears and halved small Brussels sprouts,

cooked crisp-tender

3 ounces fat-free cream cheese, cubed

3/4 cup shredded fat-free mozzarella cheese

3-4 ounces goat cheese, crumbled

Salt and pepper, to taste


Mix rice, vegetables, and cheeses, season to taste with salt and pepper. Spoon into 1 1/2 quart casserole. Bake, covered, at 350 degrees until casserole is hot and cheese is melted, about 30 minutes.


Per Serving:

Calories: 307

% of calories from fat: 21

Fat (gm): 7.2

Saturated fat (gm): 4.3

Cholesterol (gm): 9.7

Sodium (mg): 200

Protein (gm): 21.7

Carbohydrate (gm): 39

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