Vegetable Rice Au Gratin
Serves6 (1/2 cup each)
SWAP ScoreWhat's this?
Ingredients
- 2/3 cup water
- 1/2 teaspoon salt
- 1/3 cup rice, uncooked
- 1/4 teaspoon onion powder
- 1 tablespoon butter
- 2 tablespoons flour
- 1/4 teaspoon pepper
- 1 cup low fat milk
- 3/4 cup shredded cheese
- 2 16-ounce cans any combination of cut green beans, sliced carrots, corn, mixed vegetables or peas, drained and rinsed
- 2 tablespoons bread crumbs
Directions
- Preheat oven to 350°F.
- In a medium sized saucepan, combine water and salt. Bring it to a boil over high heat and stir in rice.
- Cook, covered, on low heat for 15-20 minutes or until rice is tender and water is absorbed. Add onion powder.
- In a small sauce pan, melt butter over medium heat. Add flour and stir to incorporate butter completely. Slowly add milk, and whisk continually to prevent flour from clumping. Allow mixture to thicken up, cooking it four about 5 minutes. Add cheese and whisk until melted. Set aside.
- Combine vegetables with the rice, and add cheese mixture. Stir to combine.
- Pour rice mixture into the a greased 9x9-inch baking pan. Top with breadcrumbs and bake for 15-20 minutes or until an inserted thermometer reads 165°F for 15 seconds.
Nutrition Facts
Vegetable Rice Au Gratin
Amount Per Serving (1/2 cup eachg)
Calories 223
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 21mg
7%
Sodium 334mg
14%
Potassium 482mg
14%
Total Carbohydrates 31g
10%
Dietary Fiber 8g
32%
Sugars 11g
Protein 11g
22%
Vitamin A
81%
Vitamin C
45%
Vitamin D0%
Calcium
19%
Iron
11%
* Percent Daily Values are based on a 2000 calorie diet.
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