Cholesterol-Free Casserole
A hearty, cholesterol-free casserole featuring tender squash, creamy corn, and wholesome brown rice, perfect for a health-conscious family dinner or vegetarian meal.
Ingredients
Instructions
- Rub margarine on the bottom of a 2-quart baking dish.
- Parboil the yellow squash and cut into slices.
- Add cooked brown rice to the baking dish.
- Place the sliced squash over the rice.
- Pour cream-style corn over the squash.
- Place onions on top of the corn.
- Bake at 325°F for 30 minutes.
Tips & Substitutions
For a creamier texture, consider adding a layer of low-fat cheese on top before baking. If yellow squash isn't available, zucchini can be a great substitute. To enhance the flavor, try adding garlic powder or fresh herbs like thyme or basil. This dish is also versatile; feel free to add other vegetables such as bell peppers or mushrooms for additional nutrition.
Serving Suggestions
This cholesterol-free casserole makes a delightful main dish, perfect alongside a crisp green salad or served with a slice of crusty whole grain bread. For a heartier meal, pair it with a protein option like grilled chicken or tofu. It also pairs beautifully with Edith'S Salad for a well-rounded vegetarian meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the casserole in the oven at 350°F for about 15-20 minutes, or until heated through. Alternatively, you can microwave individual servings for about 2-3 minutes, stirring halfway through to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Cholesterol-Free Casserole contains roughly 741 calories, with 8g protein, 70g carbohydrates, and 50g fat. It is a good source of protein (17% of the Daily Value), dietary fiber (16% of the Daily Value), and iron (14% of the Daily Value). Note that it is relatively high in sodium, at 845mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this casserole in advance?
Yes, you can prepare the casserole ahead of time. Assemble it as directed, cover it tightly, and refrigerate for up to 24 hours before baking. When you're ready to bake, simply add an extra 10-15 minutes to the cooking time to ensure it heats through properly.
Is this casserole suitable for freezing?
Absolutely! You can freeze the assembled casserole before baking. Wrap it tightly in plastic wrap and aluminum foil to prevent freezer burn. When ready to enjoy, thaw it in the refrigerator overnight and bake as directed. This makes for a convenient meal option for busy days.
What can I use instead of cream-style corn?
If you prefer a healthier option, you can substitute the cream-style corn with pureed canned corn or a homemade corn mixture blended with a little vegetable broth. This will give you a similar consistency without added preservatives, making it a great choice for those seeking vegetarian recipes.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).