Steamed Veggies, Brown Rice and Cheese/Casserole (Double Duty)

diabetes-friendly-steamed-veggie-casserole

 


Type2Delicious #4 Steamed Veggies/Casserole (Double Duty)

A delicious dish Rick introduced me too is a compilation of vegetables, brown rice and cheese, which we first serve as fresh steamed veggies and rice and then bake leftovers into a casserole. As usual, amounts and choices are arbitrary – these are what we like. For the casserole we actually kind of throw in whatever we have left over; including once a few sweet potato fries.
Dish 1:
STEAMED VEGGIES, BROWN RICE and CHEESE
INGREDIENTS:
  • Cauliflower 1 whole, broken into flowerets
  • Broccoli (1-2 bunches), peeled stalk and broken into flowerets and 1/2 ” stalk pieces
  • Red or yellow pepper (1-2); I confess that I’m not a green pepper fan, but go ahead and add if you are.
  • Zucchini and yellow squash, (4-5) chopped into 1/2 ” pieces
  • Carrots (3-4) chopped 1/2″ pieces
  • Mushrooms (1/2 lb.) Cremini are our go-to for this. Sliced.
  • 1 yellow onion chopped
  • Brown rice (I like Lundberg wild and brown rice mix)
  • Soy Jack cheese and goat cheese for grating (would be good with other cheese such as cow’s milk cheddar or Gouda, but Rick doesn’t eat dairy). We like Dayna, a brand of soy cheese and the Midnight Moon, our favorite goat grating cheese from Cypress Grove Creamery.*

TO DO:

  • Cook the rice according to package directions, approx. 45-50 minutes
  • In a large pot first steam the peppers, carrots and broccoli for approx. 10 -12 minutes, til they are tender but still firm
  • Remove the first batch of vegetables into a large bowl
  • Add the cauliflower, mushrooms and onions to the steamer. Steam for 10 minutes
  • Add the zucchini and yellow squash and steam an additional 10 minutes
  • Add the first group of steamed veggies back to the mix
  • Serve veggies over rice in large bowls
  • Grate the cheeses on each serving
  • Optional; serve with your favorite Thai peanut sauce, Siracha, soy or Tamari sauce
Dish 2:
VEGGIE CASSEROLE
INGREDIENTS:
    • You guessed it- leftover veggies (plan to have them)
    • Leftover rice–(plan again)
    • 2 large eggs, beaten
    • Optional; add chopped chicken apple sausages
    • Herbs such as Herbs de Provence, Thyme or Marjoram; (I don’t recommend Rosemary or Basil, as their strong flavor will overwhelm this subtle tasting dish)
    • 1/2 lb soy Jack cheese, regular cheddar, Gouda, Swiss, etc.; (use your favorite or a mix for flavor variation) shredded
    • Cheese for grating

TO DO:

  • Spray olive oil on a 9×13 casserole dish (I use Pyrex or Corning Ware)
  • Preheat the oven to 375 degrees
  • Mix veggies and rice, in a large bowl
  • Mix in the eggs
  • Mix in the cheese
  • Mix in optional sausages
  • Spread evenly onto the casserole dish
  • Grate cheese on top ( Parmesan, Midnight Moon, your choice)
  • Bake for 40-45 minutes until hot and bubbly and brown on top

I serve both dishes with a green salad, usually with an olive oil/lemon vinaigrette; often including a small head of crushed garlic in the dressing; still subtle but tangy.

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