Vegetable Rice Bake

A delicious meal-in-one dish that's great served as a vegetarian main course or as a side dish.

Course Main Dishes
Prep. Time 20 - 30 mins
Cooking Time 30 - 35 mins
Yields 6 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1 cup (250 ml) water

1 1/2 cups (375 ml) milk

1 cup (250 ml) long-grain white or

brown rice

1 tbsp (15 ml) butter

1 medium onion, chopped

2 cloves garlic, minced

1 pkg (500 g) chunky frozen mixed vegetables (4 cups/1 L)

3 eggs, beaten

1 1/2 cups (375 ml) grated Canadian Cheddar or

Swiss cheese

1/3 cup (80 ml) chopped fresh parsley

1 tsp (5 ml) salt

1/2 tsp (2 ml) dried basil

1/2 tsp (2 ml) dried thyme

Dash hot pepper sauce

Toppings:

1/4 cup (60 ml) toasted slivered almonds

1/4 cup (60 ml) freshly grated Canadian Parmesan cheese

Instructions

Preheat oven to 350°F (180°C).

In saucepan, bring water and 1 cup (250 mL) of the milk to boil. Add rice; cover, reduce heat to low and simmer 20 min for white or 40 min for brown.

Meanwhile, in large nonstick skillet, heat butter over medium-high heat; sauté onion and garlic, stirring often, until tender. Increase heat to high. Add frozen vegetables; cook until thawed, about 5 min.

Mix eggs with remaining 1/2 cup (125 mL) milk; stir into rice along with cheese, parsley, salt, basil, thyme and hot pepper sauce. Combine with vegetable mixture. Transfer to greased 11 x 7 inch (28 x 18 cm) glass baking dish. Sprinkle with almonds and Parmesan cheese.

Bake, covered, for 30 to 35 min or until heated through.

Tips

For the Adventurous: Add 1/4 cup (60 mL) chopped fresh basil and 1 tbsp (15 mL) chopped fresh thyme. Serve with grilled eggplant.

Healthy Eating Tip: Rice contains niacin, Vitamin B6, and complex carbohydrates. Brown rice is an excellent source of magnesium and is higher in fibre than white rice, which has had the bran layer removed.

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Nutritional Info

Per serving

Energy: 363 Calories
Protein: 18 g
Carbohydrate: 36 g
Fat: 17 g
Fibre: 2.9 g
Sodium: 624 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 35 % / 385 mg
Vitamin A: 48 %
Vitamin B12: 36 %
Phosphorus: 32 %
Riboflavin: 27 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
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