This casserole recipe combines vegetables, rice, and eggs making it the perfect casserole for many different occasions. When you need a dish to serve and are looking for something different, give this casserole a try. It makes an especially good brunch dish but is also good for a family breakfast, lunch or dinner. This casserole is inexpensive to make yet has grain, vegetables, dairy, and eggs all in this one dish. This is a perfect casserole for the budget minded housewife.
1 1/2 cups sliced celery
1 cup chopped green bell pepper
1 medium onion, sliced
1 tbsp no-salt butter
1 tbsp flour
1 tsp salt
1 can (16-oz) low-sodium tomatoes, undrained
1/4 tsp hot sauce
6 hard-boiled eggs, chopped
2 cups hot cooked rice (no seasonings or butter)
vegetable oil cooking spray
1/2 cup shredded low-fat process American cheese
In a 3-quart saucepan, melt butter and saute celery, bell pepper, and onion until they are tender. Add flour and salt, stirring to blend. Stir in tomatoes and hot sauce; bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes or until the mixture is thickened and bubbly, stirring occasionally. Gently stir in the chopped eggs. Spoon rice in bottom of a 2-quart casserole dish that has been sprayed with vegetable oil spray. Pour egg mixture over the rice and bake, uncovered, at 350 degrees for 25 to 30 minutes or until thoroughly heated through. Top with cheese during the last five minutes of baking.
Per 3/4 cup serving: 16 g carbs, 8 g protein making this a good way for diabetics to have rice.
Make it even healthier by using brown rice.