Low-Fat Low Sodium Rice Casserole
A flavorful, low-fat casserole featuring rice, French onion soup, and mushrooms, perfect for a comforting, healthy meal suitable for vegetarians or those monitoring sodium intake.
Ingredients
Instructions
- Stir together rice, French onion soup, water, and drained mushrooms in a greased 1 1/2-quart casserole dish.
- Cover the casserole dish and bake at 325°F for 1 1/2 hours.
Tips & Substitutions
For a creamier texture, consider stirring in a dollop of low-fat sour cream before baking. You can substitute the French onion soup with a homemade low-sodium onion broth if desired. Adding some fresh herbs like thyme or parsley can enhance the flavor. For added nutrition, try incorporating chopped spinach or other vegetables.
Serving Suggestions
This low-fat low sodium rice casserole pairs beautifully with a light salad, such as Easy Limon Salad, for a refreshing meal. You can also serve it alongside grilled chicken or fish for a balanced dinner. Garnishing with fresh herbs can add color and flavor.
Storage & Reheating
Store leftover rice casserole in an airtight container in the refrigerator for up to 3 days. To reheat, place in the oven at 350°F for about 20 minutes, or microwave until warmed through. Adding a splash of water can help maintain moisture during reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Low Sodium Rice Casserole contains roughly 118 calories, with 3g protein, 24g carbohydrates, and 1g fat. It is an excellent source of vitamin D (39% 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 use brown rice instead of white rice?
Yes, you can use brown rice, but you will need to adjust the cooking time. Brown rice typically requires more liquid and a longer cooking period, so check for doneness after about 2 hours of baking.
Is there a vegan option for this recipe?
Absolutely! The recipe is already quite close to vegan, just ensure the French onion soup you use is plant-based. You can also use vegetable broth instead of water for added flavor.
How can I add more protein to this dish?
To boost the protein content, consider adding cooked chicken, turkey, or even tofu before baking. This will make it a heartier meal and complement the flavors of the casserole well.
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).