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

1. Bring 10 cups water to boil in a large saucepan.
2. Using a strainer, rinse the brown rice well. Add rice to boiling water.
3. 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.) 
4. 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.
5. Marsala sauce: simmer Marsala, low-sodium vegetable broth and water in a medium saucepan for 15 minutes.
6. In a small bowl, mix cornstarch and cold water. Add to the Marsala sauce, stir until thick. 
7. To assemble the casserole, coat a large baking dish with cooking spray. Place the rice on the bottom, then the vegetables.
8. 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