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Rice Casserole


6 servings
Rice Casserole


  • 6 carrots, grated
  • 3 cups cooked rice (white or brown)
  • 3/4 cup onion, chopped
  • 1 tablespoon parsley, minced
  • 2 tablespoons garlic, minced
  • 3 tablespoons cilantro, chopped
  • 1 1/2 cups evaporated skim milk
  • 1/2 cup fat-free egg substitute or 4 egg whites
  • 4 tablespoons non/lowfat Parmesan cheese


  • Combine the carrots, rice, onions, herbs, and cilantro in a bowl, and stir well. Add the milk and egg substitute or egg whites, and stir well. Coat a casserole dish with nonstick cooking spray (nonfat), and spread the mixture in dish. Sprinkle the cheese on top.
  • Bake at 350 degrees F for 50-60 minutes. Let cool for 5-10 minutes.

Nutritional Information:

  • Serving size: 1 cup
  • Calories: 170
  • Fat: 1.5 g
  • Cholesterol: 5 mg
  • Protein: 10 g
  • Fiber: 3 g
  • Sodium: 200 mg
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