I am a huge fan of casseroles but they don’t normally sit well with the summer heat…even having the oven on during the summer gives me the sweats!
But I think I came up with a light-enough and healthy-enough alternative to the heavy winter feasts packed with cream of mushroom soup and pasta!
- 1 zucchini
- 1 summer squash
- 1 onion
- 1 8 oz pack of mushrooms
- 1 large carrot
- 1/2 head of broccoli
- 1 head of finely chopped garlic
- 2 tbsp olive oil
- Any other summer veggies you want!
- 2 cups of brown rice
- low sodium soy sauce
- salt and pepper
- cayenne pepper
- 1/2 cup shredded lowfat cheese of your choosing
- 1 tbsp butter
- skim milk
The beginning process is simple. Saute all of the veggies until sort-of soft in the soy sauce and olive oil (soy sauce to taste but do so sparingly!)
While veggies are cooking place brown rice in 4 cups water and bring to a boil. Reduce heat to low and simmer until all water is absorbed.
Combine rice and vegetables in baking dish.
Using veggie pan (do not clean) melt butter and slowly sift in flour in small bits while briskly stirring until a paste is formed. Pour in milk in small amounts while stirring until paste becomes a thick soupy mixture. Pour on top of rice and veggies. Mix well.
Sprinkle casserole with cheese and diced red peppers and bake on 450 for 10 minutes with no top. Feel free to broil for a couple minutes until cheese is slightly browned and bubbling!