Marsala Casserole
serves 4

Marsala Casserole
A lovely casserole that's healthy and tasty. This is a perfect way to introduce some nice high fiber brown rice into your families diet.
10 cups water
1 cup brown rice 2 ears husked fresh corn, cut the kernels from the cob 1 cup fresh green beans, trimmed 1/2 cup chopped onion |
2-3 cloves chopped garlic
1 (14.5 ounce) can no-sodium diced tomatoes 1/3 cup Marsala 1/3 cup low-sodium vegetable broth 1/3 cup water 1 tablespoon cornstarch+1 tablespoon cold water mixed well |
- Bring 10 cups water to boil in a large saucepan.
- Using a strainer, rinse the brown rice well. Add rice to boiling water.
- Cook rice uncovered for 30 minutes. When rice is tender, drain and set aside. (You will be boiling the rice just like when you make pasta.)
- While the rice is cooking, in a large skillet sauté the corn kernels, green beans, onion and garlic until tender. Add tomatoes stirring well, cook 3-4 minutes more. Set aside.
- Marsala sauce: simmer Marsala, low-sodium vegetable broth and water in a medium saucepan for 15 minutes.
- In a small bowl, mix cornstarch and cold water. Add to the Marsala sauce, stir until thick.
- To assemble the casserole, coat a large baking dish with cooking spray. Place the rice on the bottom, then the vegetables.
- Top with the marsala sauce and cover and bake in a 350 degree oven for 30-35 minutes.
Calories 273, Fat 2.2g, Cholesterol 34mg, Sodium 17.6mg
Carbohydrates 54g, Fiber 4.5g, Sugars 8g, Protein 6.6g
Carbohydrates 54g, Fiber 4.5g, Sugars 8g, Protein 6.6g