Vegetable Rice Bake
Our dietitians' favouriteThis recipe is taken from the 2000 Milk Calendar. A delicious meal-in-one dish that's great served as a vegetarian main course or as a side dish.
- Prep: 20 min - 30 min
- Cooking: 30 min - 35 min
Ingredients
- 1 cup (250 mL) water
- 1 1/2 cups (375 mL) Milk
- 1 cup (250 mL) long-grain white or brown rice
- 1 tbsp (15 mL) butter
- 1 chopped onion
- 2 garlic cloves minced
- 1 pkg (500 g) chunky frozen mixed vegetables (4 cups/1 L)
- 3 eggs beaten
- 1 1/2 cups (375 mL) Canadian Cheddar or Swiss cheese shredded
- 1/3 cup (80 mL) chopped fresh parsley
- 1 tsp (5 mL) salt
- 1/2 tsp (2 mL) dried basil
- 1/2 tsp (2 mL) dried thyme
- Dash hot pepper sauce
- Toppings
- 1/4 cup (60 mL) toasted slivered almonds
- 1/4 cup (60 mL) freshly grated Canadian Parmesan cheese
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Preparation
Preheat oven to 350°F (180°C).
In saucepan, bring water and 1 cup (250 mL) of the milk to boil. Add rice; cover, reduce heat to low and simmer 20 min for white or 40 min for brown.
Meanwhile, in large nonstick skillet, heat butter over medium-high heat; sauté onion and garlic, stirring often, until tender. Increase heat to high. Add frozen vegetables; cook until thawed, about 5 min.
Mix eggs with remaining 1/2 cup (125 mL) milk; stir into rice along with cheese, parsley, salt, basil, thyme and hot pepper sauce. Combine with vegetable mixture. Transfer to greased 11 x 7 inch (28 x 18 cm) glass baking dish. Sprinkle with almonds and Parmesan cheese.
Bake, covered, for 30 to 35 min or until heated through.
Tips
For the Adventurous: Add 1/4 cup (60 mL) chopped fresh basil and 1 tbsp (15 mL) chopped fresh thyme. Serve with grilled eggplant.
Healthy Eating Tip: Rice contains niacin, Vitamin B6, and complex carbohydrates. Brown rice is an excellent source of magnesium and is higher in fibre than white rice, which has had the bran layer removed.
Nutritional information
Per serving| Energy: | 363 Calories |
| Protein: | 18 g |
| Carbohydrate: | 36 g |
| Fat: | 17 g |
| Fibre: | 2.9 g |
| Sodium: | 624 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 35 % / 385 mg |
| Vitamin A: | 48 % |
| Vitamin B12: | 36 % |
| Phosphorus: | 32 % |
| Riboflavin: | 27 % |
