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Wild Rice and Vegetable Casserole

Nutrition Facts

Serving Size ¼ of recipe
Calories 390
Total Fat 15 g
Saturated Fat 7 g
Sodium 379 mg
Total Carbohydrate 48 g
Dietary Fiber 5 g
Protein 17 g

Servings and Times

Servings 4

Ingredients and Preparation

Ingredients Measures
Wild and long grain rice mix 6 ounces
Olive oil 2 teaspoons
Brussels sprouts, trimmed and outer leaves removed 2 cups
Green beans, trimmed 2 cups
Salt ¼ teaspoon
Part-skim mozzarella, shredded ¾ cup
Goat cheese, crumbled 4 ounces
Dried cranberries 2 tablespoons
Walnuts, chopped 2 tablespoons

Tip: Not a fan of Brussels sprouts? Substitute another vegetable of your choice.


  1. Cook rice according to package directions, but omitting salt and spice packet (if included).
  2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add the Brussels sprouts and sauté for 2-3 minutes. Cover and reduce heat to medium; cook, stirring occasionally, until tender, about 5-6 minutes. Add green beans and sauté another 2-3 minutes, uncovered. Season with salt.
  3. Layer the rice, vegetables, cheeses, walnuts, and cranberries in a baking or casserole dish. Bake at 350˚F for about 25 minutes, until cheese is melted.
  • Exchanges

    3 starches; 2 vegetables; 2 medium-fat meat substitutes; 1 fat