It’s that time of year again: the holidays. It is always so comfy cozy to know that the holidays are right around the corner; people are merry, there’s joy to be had, and lots of great food to eat! Each and every year I’m always searching for healthier alternatives to traditional holiday fair. Obviously, this year is no different. For the next few weeks, I’ve decided to bring you a few new recipes to try at your next holiday party!
I chose the following recipe since casserole dishes are pretty common at most holiday events. Not only do they pop up at every party but they also have one huge thing in common; fat, calories and lots of them! How can we lighten them up?
In November of 2000, Cooking Light adapted a traditional squash casserole recipe in to one that was lower in fat and calories; helping to keep our waistlines in check! Adding brown rice, sour cream, and parmesan cheese Cooking Light was able to lighten the nutritional profile, while still keeping that comforting flavor! The cheddar and parmesan ooze their way in to every nook and cranny, leaving you with a mouthful of creamy rich, flavor! You won’t go wrong with this recipe!! Give it a go today!!
Why not spruce this Thanksgiving for Christmas up a bit with this squash rice casserole? Your waistline will thank you!
QUESTION: Are there any famous holiday dishes that you make healthier? Do share!!
Squash Rice Casserole
Serves 8 (1 cup servings)
- 8 cups zucchini (~2 1/2 pounds)
- 1 cup chopped yellow onion
- 1/2 cup organic low sodium vegetable or chicken broth (I used a little more)
- 2 cups cooked brown rice
- 1 cup sour cream (low-fat if you prefer)
- 1 cup shredded reduced fat cheddar cheese (I used 1/2 cup of regular cheddar)
- 1/4 cup freshly grated parmesan cheese, divided
- 1/4 cup italian seasoned breadcrumbs
- 1 tsp salt
- 1/4 tsp pepper
- 2 eggs, lightly beaten
- cooking spray
Preheat oven 350 degrees. In a large pot, combine zucchini, onion, and broth. Bring to a boil and let simmer until tender (~20-30 minutes). Drain and mash slightly. Combine mixture with rice, sour cream, cheddar, 2 T parmesan, breadcrumbs, salt, pepper, and eggs. Stir gently and pour in to a 13 x 9″ dish coated with cooking spray. Sprinkle with 2 T parmesan cheese and bake ~30 minutes.
Preheat broiler and broil 1 minute until top is lightly browned.
Nutritional Profile: 197 calories, 5.5 g Fat (2.7 g sat), 65 mg cholesterol, 24 g Carbohydrate, 12.7 g protein, 1/4 g fiber, 623 mg sodium, 209 mg calcium
I love casseroles in the winter
So cozy and homey. On Thanksgiving I make (as my dad calls them) “figure friendly” mashed potatoes. I do half potatoes, half cauliflower with unsweentened plain almond milk…super yummy! I also make a breakfast casserole for Christmas morning that uses egg beaters, low fat cheddar cheese, and turkey sausage. I love healthifying my family’s favorite recipes!
[...] Squash Rice Casserole [...]
Yum, sounds great! I am doing several talks in the store this year about healthy holiday dishes, I may have to mention this one. I love making pepperoni bread for Christmas, with whole wheat dough and reduced fat cheese. I also like making healthified buckeyes!
I adore casseroles during the winter months…but I always worry about all the extra fat. Thank you for sharing a nutritious and delicious alternative! I love how this recipe relies on lower fat ingredients and incorporates brown rice. This is a dish I could enjoy knowing that I was treating my tongue and my body well! Thank you for sharing!
Yum! I love a creamy squash casserole, but I’ll only make a health-ified version. I’m book-marking your recipe to make when I’m craving a creamy comfort casserole!
I’ve used Cooking Light recipes to lighten up my mom’s strawberry shortcake recipe…no one can notice the difference
I’ve been subscribing to Cooking Light since 1999 (yes, since I was in MIDDLE SCHOOL!) and remember making this recipe!! SO SO TASTY! Thanks for reminding me about it! I’ll have to add it to the Thanksgiving menu this year.
i love this recipe.. my mom loves zucchini cant wait to make this for her soon. thanks for sharing.
Looks great! I love zucchini. I always add it to soup.
I really, really love zucchini – anytime, anywhere. Great idea for this lightened up casserole!
That looks wonderful! And so healthy – bonus! I made your butternut squash cassoulet last night – AMAZING! It was even better than I expected! I’ll be posting about it tomorrow
Thanks!
Where your ears burning! I was googling around this weekend for squash casserole for Turkey day!
yes please, i WILL be making this! sounds amazing…and rice, cheese, and squash go so well together
Love this!
I’m hosting Christmas this year and am in search of healthy, yummy recipes to try. THanks!!
This sounds delish. My husband would love it!
Hi Erin!
This dish looks delicious!! Thanks so much for stopping by my blog yesterday. I can’t wait to read more of your posts!
Have a great day.
This looks great! I have been trying to think of good vegetarian dishes for the holidays. This looks filling, but it’s so light!