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Ingredients

1 c. Brown rice
2 c. Water
1 tsp. Salt
1/2 tsp. Pepper
1/2 tsp. Ground mustard
1/2 tsp. Ground chili powder
1/2 Chopped onion
1/2 Green bell pepper
1/2 Yellow bell pepper
2 c. Low-fat shredded cheddar or mozzarella cheese
4 Eggs, beaten
1 3/4 c. Low-fat milk
1/2 c. Grated parmesan cheese
1 tbs. Paprika

Preparation

1. Preheat oven to 350 degrees.

2. Bring water to boil in a 2 quart saucepan.

3. Add brown rice, salt, pepper, ground mustard, and chili powder and stir together.

4. Return to boil and then reduce heat to low, cover saucepan with a lid, and allow rice to simmer for about 15 minutes, or until water is absorbed and rice is fluffy.

5. Meanwhile, using a cutting board and a sharp knife, chop onion and bell peppers. Put aside.

6. Measure out 2 C. shredded cheese. Put aside.

7. Once rice has finished cooking, begin to layer in a 2-quart rectangular baking dish (12x7.5x2-inch) 1/2 of the cooked rice, 1/2 of the chopped vegetables, 1 C. of shredded cheese. Repeat one more time.

8. Beat 4 eggs and mix into 1 3/4 C. milk.

9. Pour milk and egg mixture evenly over the layers in the baking dish.

10. Sprinkle 1/2 C. shredded parmesan cheese over the top of contents in the baking dish.

11. Sprinkle 1 Tbs. paprika evenly over contents in baking dish.

12. Place in oven and cook for approximately 45 minutes, or until casserole is set.

13. Remove from oven and let stand for 5 minutes.

14. Serve and enjoy!

(Serves 6)

Cook's Notes

Great served with sour cream and accompanied by a green salad, and garlic bread.

Nutrition Information

Calories: 314 ; Total Fat: 10 g ; Saturated Fat: 5 g ; Polyunsaturated Fat: 1 g ; Carbohydrates: 32 g ; Protein: 23 g ; Vitamin A: 229 RE ; Vitamin C: 20 mg ; Calcium: 393 mg ; Sodium: 865 mg ; Iron: 2 mg ; Fiber: 2 g