One Pan Spring Vegetable and Brown Rice Casserole

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330 CALORIES 47g CARBS 9g FAT 21g PROTEIN
9
Freestyle™ SmartPoints™ New!
(9 Old SmartPoints™)
(8 PointsPlus®)

Spring is finally here and I have spring vegetables on the brain, so when I saw this One Pan Spring Vegetable and Brown Rice Casserole from Cook Nourish Bliss, I couldn't wait to try it. It's packed with mushrooms, asparagus, and peas plus plenty of garlic and Parmesan cheese. And there is only one dish to clean up at the end, which is always something to celebrate. It also shockingly was a hit on our home even though it was meatless. Usually I would have to throw some grilled chicken on the side, but we all ate this up without wondering where the rest of the meal was. I think this was due to the white beans since they add some protein and fiber.

When it comes to this dish, you can definitely experiment with different veggies and cheese. I think it would be amazing with some fresh cherry tomatoes, fennel, broccoli, or sugar snap peas. And you can never go wrong with cheese. Also consider adding some fresh chopped herbs, lemon juice, or if you must - chicken or shrimp.

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The Recipe

One Pan Spring Vegetable and Brown Rice Casserole

Adapted from cooknourishbliss.com
PREP TIME: 10 Min
COOK TIME: 25 Min
TOTAL TIME: 35 Min
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Ingredients

US METRICS
  • 1 tbsp olive oil
  • 1 U red onion, sliced thin
  • 2 U cloves garlic, minced
  • 8 oz mushrooms, sliced
  • 1 lb asparagus, chopped
  • 3/4 tsp salt
  • 1/2 tsp pepper
  • 1 cup quick cooking brown rice
  • 2.5 cups low sodium vegetable broth
  • 15 oz. canned white beans, drained and rinsed
  • 1 cup frozen peas
  • 1/2 cup Parmesan cheese

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Instructions

  1. Heat the olive oil over medium heat in a skillet. Add the onion and cook for 3-4 minutes. Add the garlic and cook for about 30 seconds until fragrant.
  2. Add the mushrooms and asparagus. Season with salt and pepper. Cook for 4-5 minutes. Then add the rice and cook for 2-3 minutes, stirring constantly.
  3. Stir in the vegetable broth, white beans, and peas. Bring to a boil and then cover and turn down to a simmer. Cook for 10-15 minutes (or the time according to the rice package) until rice is tender.
  4. Open and top with Parmesan cheese. Season with salt and pepper if needed.
Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 330
Calories from Fat 77
% Daily Value *
Total Fat 9g
13%
Saturated Fat 3g
15%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 10mg
3%
Sodium 1322mg
57%
Total Carbohydrate 47g
16%
Dietary Fiber 11g
46%
Sugars 9g
Protein 21g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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