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Sicilian Rice Ball Casserole

Steve March 6, 2013

Casserole Ingredients:

  • 2 cups brown rice (uncooked)
  • 4 cups water
  • 1(2.5oz) Chicken Italian Sausage link, casing removed
  • 10 oz. (.65 lbs) Extra Lean Ground Turkey (1/2 package)
  • ¼ cup onion, minced
  • Salt and pepper
  • 5 oz. frozen peas
  • 16 oz. tomato sauce
  • 1/3 cup egg beaters or egg whites
  • ½ cup romano grated cheese
  • 4 tbsp seasoned breadcrumbs
  • 1 ¼ cup part skim shredded mozzarella

A simple green salad or cucumber and tomato salad is all you need to complete this healthy meal.

Casserole Preparation Time: 20 minutes

Cooking Time: 30 minutes


Cook rice in water according to package directions.  Set aside to cool.

Meanwhile, sauté chicken sausage meat; cook until brown as you break up the pieces as it cooks.  Add turkey and onions until brown, continue breaking as it cooks.  Season with light salt and pepper to taste (optional), then add peas and 8 oz of tomato sauce and simmer on low, covered, about 20 minutes.

Preheat oven to 400 degrees.  In a large bowl combine rice, romano cheese, eggs, and 3-4 oz of tomato sauce and mix well.  Rice should be a bit sticky.

Spray a 9 X 12 casserole dish with olive oil cooking spray (preferably); make sure to spray sides too.  Add 2 tbsp breadcrumbs to the dish and roll around coat the bottom and sides.

Take half of the rice mixture (a little more if needed) and cover the bottom of the dish and up the sides; press to form the bottom layer.  Add the meat and peas.  Sprinkle mozzarella on top.  Top with the remaining rice and press until even.  Top with remaining 4 oz. of sauce, remaining 2 tbsp breadcrumbs, and remaining mozzarella.

Cover with foil and bake for 20 minutes.  Remove foil and bake an additional 10 minutes.  Cut into 8 pieces, add side salad and enjoy with friends and family!

Makes 8 servings- Nutrients per serving

Calories: 375   Carbohydrates: 42   Protein: 28   Fat: 9

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