0 from 6 votes
Cheesy Sweet Onion Casserole
A hearty vegetarian casserole made with brown rice, sweet onions, and smoked Swiss cheese.
Prep Time
30 mins
Cook Time
30 mins
Total Time
55 mins
Servings: 6 servings
Calories: 143 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- cooking spray or oil mister
- 1 tbsp olive oil
- 4 cups Vidalia onions or other sweet onion, about 1 ¾ pounds, chopped
- ½ cup brown rice cooked according to package directions
- ⅓ cup milk I used 2% reduced fat
- ½ cup smoked Swiss cheese shredded
- ¼ tsp salt
- ¼ tsp black pepper
- ⅛ tsp allspice
- ⅓ cup Parmesan Cheese shredded
- 2 tbsp fresh parsley chopped
Instructions
- Preheat oven to 325 degrees Fahrenheit. Spray 8-inch square glass or ceramic baking dish with cooking spray.
- Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add onion; saute 5 minutes or until tender. Transfer to large bowl.
- Stir rice and next 5 ingredients (through allspice) into onions. Spoon onion mixture into baking dish. Sprinkle with Parmesan cheese. Cover with foil and bake at 325 degrees for 30 minutes. Uncover and broil for an additional 5 minutes, or until cheese begins to brown. Top with parsley.
Cup of Yum
Notes
- If you can't find smoked Swiss cheese, any kind of smoked cheese will do.
Nutrition Information
Serving
2g
Calories
143kcal
(7%)
Carbohydrates
21g
(7%)
Protein
5g
(10%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
2g
Cholesterol
5mg
(2%)
Sodium
201mg
(8%)
Potassium
204mg
(6%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
179IU
(4%)
Vitamin C
7mg
(8%)
Calcium
112mg
(11%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 143
% Daily Value*
| Serving | 2g | |
| Calories | 143kcal | 7% |
| Carbohydrates | 21g | 7% |
| Protein | 5g | 10% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 5mg | 2% |
| Sodium | 201mg | 8% |
| Potassium | 204mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 179IU | 4% |
| Vitamin C | 7mg | 8% |
| Calcium | 112mg | 11% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.