Health Food

A blog making it easier to get healthy, food wise. Some I find online, some I find in books, some I make up myself, But nothing is mine unless stated. Now I know my title isn't the most appetizing title but bare with me because my goal is to make it as easy as possible to make healthy eating, easy and delicious.
Dec 11 '11
Brussels Sprouts & Rice Casserole Super easy and super yummy, oh and I almost forgot super-duper healthy. Yay for staying healthy this winter. Ingredients 1 (10oz) package frozen Brussels sprouts 1/4 cup water 1 tbs margarine 2 tbs all-purpose flour 1-1/2 cups low-fat milk 1/4 tsp salt 1/8 tsp pepper 1 cup cooked long-grain brown rice 1 oz thinly sliced prosciutto or ham, cut into thin strips 1/4 cup fresh breadcrumbs 2 tbs grated Parmesan cheese Directions Preheat oven to 375°. Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain. Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside. Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375° for 20 minutes or until lightly browned. Nutritional Information (serves 6; 1/2 cup servings each): 133 calories, 4g fat, 7mg cholesterol, 280mg sodium, 18.5g total carbs, 2.6g fiber, 6.6g protein

Brussels Sprouts & Rice Casserole

Super easy and super yummy, oh and I almost forgot super-duper healthy. Yay for staying healthy this winter.

Ingredients

  • 1 (10oz) package frozen Brussels sprouts
  • 1/4 cup water
  • 1 tbs margarine
  • 2 tbs all-purpose flour
  • 1-1/2 cups low-fat milk
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 cup cooked long-grain brown rice
  • 1 oz thinly sliced prosciutto or ham, cut into thin strips
  • 1/4 cup fresh breadcrumbs
  • 2 tbs grated Parmesan cheese

Directions

  1. Preheat oven to 375°.
  2. Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain.
  3. Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.
  4. Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375° for 20 minutes or until lightly browned.

Nutritional Information (serves 6; 1/2 cup servings each): 133 calories, 4g fat, 7mg cholesterol, 280mg sodium, 18.5g total carbs, 2.6g fiber, 6.6g protein

8 notes Tags: recipes food healthy recipes healthy entrees healthy sides healthy dinners casseroles brussels sprouts rice health nutrition

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