Easy Cheesy Ham and Veggie Rice Casserole-Diabetic

May 18, 2023May 18, 20230 1
Easy Cheesy Ham and Veggie Rice Casserole is a healthy, hearty, and diabetic-friendly meal for any day of the week.
in Main

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups cooked brown rice
2 cups broccoli florets
1 cup carrot , thinly sliced
6 ounces reduced-sodium ham
2 ounces swiss cheese , broken into small pieces
3 ounces low-fat cheddar cheese , shredded
1 tablespoon reduced-calorie margarine
1/2 cup low-fat milk
1/4 teaspoon ground cayenne pepper

Nutrision Information

Servings Per Recipe
8
Calories
198
Sugar
4g
Fat
7g
This Easy Cheesy Ham and Veggie Rice Casserole recipe is a perfectly balanced meal for those looking to get their daily dose of nutrition in a delicious and easy way. The dish is made of brown rice, broccoli, carrots, and ham, which are all great sources of protein, vitamins, and minerals. It is an excellent recipe for both adults and kids, and it's diabetic-friendly too. The combination of low-fat Swiss and cheddar cheese give this dish its gooey, cheesy texture and taste, making it a surefire hit at the dinner table.

Instructions

1.Preheat oven to 375°F.
2.Combine rice, broccoli, carrots, and ham in a 2-quart casserole dish.
3.In a small saucepan, melt the margarine over low heat.
4.Gradually whisk in milk and cayenne pepper.
5.Add the Swiss cheese and continue to stir until melted.
6.Pour cheese sauce over the rice mixture in the casserole dish.
7.Sprinkle cheddar cheese evenly over the top.
8.Bake for 25-30 minutes, or until cheese is melted and bubbly. Let cool for a few minutes before serving.

PROS

This dish is an easy and healthy way to get your daily dose of veggies and protein.

It is diabetes-friendly and low in calories and sugar.

Makes for a perfect meal prep recipe.

CONS

The dish contains dairy products, which may not be suitable for those with lactose intolerance or other dairy-related allergies.

May need to be adjusted based on personal taste or dietary restrictions.

HEALTH & BENEFITS

This casserole is a healthy, balanced meal that provides a variety of nutrients such as carbohydrates, proteins, and healthy fats.
It contains fiber from the brown rice and vegetables, which can help regulate blood sugar and lower cholesterol levels.
The dish also contains essential vitamins and minerals like Vitamin C and potassium from the vegetables.

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