Fruity Rice Casserole

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Ingredients

  • 1 cup brown rice
  • 1 (15 1/2 ounce) can pineapple chunks in juice
  • 8 ounces tofu, large dice (optional)
  • 1 -2 yam, peeled and sliced
  • 2 carrots, peeled and sliced
  • 14 cup raisins (optional)
  • 1 apple, diced
  • cinnamon
  • salt
  • pepper, for sprinkling (pumpkin pie spice is good too)

Instructions

  1. Lightly oil a covered casserole (if you forget, you will hate this recipe).
  2. Put ingredients into dish in order listed.
  3. Cover and bake at 350 degrees F for 1 1/2 hours or longer.
  4. There are a lot of options to this dish: It can easily be doubled.
  5. Add a diced onion after the pineapple and change the seasoning to curry and garam masala, for Indian flavor.
  6. If you don't have pineapple, fruit cocktail will do, as will peaches, or any other canned fruit.
  7. Yams can easily become winter squash.
  8. Prunes work well, as do dried apricots.
  9. Feel free to experiment.
  10. This recipe is a starting point for your imagination.

Nutrition & Diet Analysis (per serving)

432 kcal 22% DV
Protein Fat Carbs

Macronutrients

Protein 6.8g 14% DV
Total Fat 8.1g 10% DV
Carbs 87.2g 32% DV
Fiber 10.3g 37% DV
Sugar 35.6g 71% DV

Electrolytes

Sodium 9908.3mg 100% DV
Potassium 1193.3mg 25% DV
Cholesterol 1.3mg

Vitamins & Minerals

Vitamin A 861.8mcg 96% DV
Vitamin C 39.5mg 44% DV
Calcium 137.5mg 11% DV
Iron 2.6mg 14% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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