Serves: 4
Total Calories: 277

1 tablespoon oil
1/4 cup chopped onion
1/4 cup , chopped green bell pepper
1 garlic clove, minced
1 cup uncooked regular long-grain white rice
2 cups water
1 1/4 cups milk
3 eggs
1 tablespoon all-purpose flour
1 teaspoon salt
2 cups frozen mixed vegetables
8 ounces (2 cups) shredded Italian blend cheese

1. Heat oven to 359'F. Spray 2-quart casserole with nonstick cooking spray.

2. Heat oil in large saucepan over medium heat until hot. Add onion, bell pepper and garlic cook 2 to 3 minutes or until vegetables are tender, stirring occasionally.

3. Add rice and water, mix well. Bring to a boil. Reduce heat to low cover and simmer 15 minutes or until rice is tender and liquid is absorbed.

4. Meanwhile, in medium bowl, combine milk, eggs, flour and salt beat well. Add egg mixture, frozen vegetables and 1 1/2 cups of the cheese to cooked rice mix well. Spoon mixture into sprayed casserole. Sprinkle with remaining 1/2 cup cheese.

5. Bake at 350'F. for 55 to 60 minutes or until casserole is golden brown and knife inserted near center comes out clean.

Nutrition Information Per Serving: Serving Size: 1 1/4 cups * Calories: 540 * Calories from Fat: 220 * % Daily Value: Total Fat: 24 g 37% * Saturated Fat: 12 g 60% * Cholesterol: 205 mg 68% * Sodium: 1210 mg 50% * Total Carbohydrate: 53 g 18% * Dietary Fiber: 3 g 12 % * Sugars: 8 g * Protein: 27 g * Vitamin A: 40% * Vitamin C: 10% * Calcium: 60% * Iron: 20% * Dietary Exchanges: 3 1/2 Starch, 2 1/2 High-Fat Meat, 1/2 Fat or 3 1/2 Carbohydrate, 2 1/2 High-Fat Meat, 1/2 Fat

Nutritional Facts:

Serves: 4
Total Calories: 277
Calories from Fat: 72

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