- Yield: 4 servings
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Serving: 4
Nutrition facts (per portion)
- Calories: 282
- Carbohydrate Content: 34g
- Fat Content: 6.8g
- Fiber Content: 2.3g
- Protein Content: 20g
- Sodium Content: 386mg
Asparagus & Rice Casserole
Prep Tip: Instead of boiling, cook asparagus in the microwave. Put asparagus in a microwave safe dish with about an inch of water. Cook on high until tender (about 4 minutes). Drain.
Nutrition Tip: Brown rice is higher in fiber and nutrients. You can use either in this recipe.
Ingredients
- asparagus - 2 bunches, fresh, washed & chopped into 2-inch pieces
- rice - 2 cups, cooked
- low-fat sour cream - 1/3 cup
- fat-free milk - 2/3 cup
- salt - to taste
- garlic powder - 1/2 teaspoon
- onion - 1 tablespoon, minced or chopped (optional)
- shredded cheese - 8 ounces
- pepper - to taste
Instructions
1. Preheat oven to 350 F. Coat a 9-inch-square baking pan with cooking spray.
2. In a large pot of boiling water, cook asparagus until tender-crisp, about 10 minutes.
3. In a medium-sized bowl, combine cooked rice, salt, garlic powder, sour cream, milk, onion, and half of the cheese.
4. Spoon half of rice mixture into prepared baking pan. Arrange asparagus on top, and then spread remaining rice mixture over asparagus.
5. Bake 20 minutes. Sprinkle remaining cheese over top and bake 5 minutes more.
