CHEESY BROWN RICE CASSEROLE

1 tablespoon canola oil
1 medium onion, chopped
2 cloves garlic, minced or pressed
1/2 medium bell pepper, chopped
1 medium carrot, grated
1 celery rib, diced
1/2 cup white mushrooms, sliced
2 cups cooked brown rice
1 (4 ounce) can chopped green chiles or 3 chilies, diced
4 ounces Neufchatel cheese, at room temperature or lowfat or nonfat cream cheese
1/2 teaspoon dried basil leaves
2 ounces white meat chicken, cooked and finely chopped
4 ounces low fat cheddar cheese, shredded

Preheat the oven to 375 degrees F.

Heat the oil in a large skillet over medium-high heat. Add the onion, garlic, bell pepper, carrot, celery, and mushrooms, and cook, stirring occasionally, until tender, about 8 minutes.

In a large bowl, combine the rice, green chilies, Neufchatel cheese, basil, and chicken. Add the onion mixture and stir to combine. Spoon into a 1-quart casserole (ungreased).

Bake uncovered 30 minutes, or until casserole is heated through.

Remove from the oven and immediately sprinkle with the Cheddar cheese. Let the casserole sit 10 minutes; then serve.

This satisfying main course is comfort food with just a little of the meat and fat. Most of what makes this casserole filling are grains, beans, and vegetables. Cheesy Rice Casserole is delicious with a crisp salad or served all by itself it contains everything you need for a well-rounded meal.

Servings: 4
Source: Beef Busters by Marissa Cloutier, M.S., R.D.